DYNAMIC WARM-UP EXERCISES - Lombard Park District

High Knee Skip
The High Knee Skip is a great warm-up exercise and it can
also be used for developing speed. Skip forward, driving
your knee upward toward your chest with each skip. Use a
full-range, exaggerated arm action; the opposite arm comes
for4ward and up with each skip. The raised foot should be
flexed upward (dorsiflexion).

High Knee Run
The High Knee Run is a great warm-up exercise and it can also be used for developing
speed. Move forward, using short, quick steps while raising your knees as nigh as your hips.
The upper body remains upright; do not lean forward or backward. Use a shorter, quicker
arm action than was used for the high knee skips.

Butt Kick
The Butt Kick is a great warm-up exercise and it can also be used for developing speed. As
you run forward, try to touch your gluteals with your heels. Thighs remain perpendicular to
the floor. Lean your upper body slightly forward. Arm action is normal.

Carioca
Face sideways and move laterally by swiveling your hips and stepping so that your trail leg
crosses in front of your lead leg. Then step to the side with your lead leg and cross behind
with your trail leg. Continue this step-in-front, step-behind pattern with the trail leg. Make
sure you carioca in both directions, to the right and left.