Willamette Striders Track Club

Description of Dynamic Warmup:

• Perform Very Slowly at first then as skills get better add more speed.
  
• Length = 100 feet (approximately 20 contacts)
  
• Three repetitions each with a walk back to the start
  

1. Straight Leg Bounces (all others are based on this skill)
   Keys:
   • Feet stay under and behind the athlete (not a Goose Step)
   • Both legs locked at the knee
   • Both feet Dorsi flexed
   • Athlete Bounces from the balls of the foot.
   
   
2. Cycle Right leg w/ 2 step between
   Start with Straight Leg Bounces then
   Keys:
   • Right Foot covers opposing Knee
   • Right Foot stays under knee
   • Right Foot is Dorsi Flexed when brought forward under knee
   • Left Leg stays straight with foot dorsi flexed.
   
   
3. Cycle Left leg w/ 2 step between
   Keys:
   • Left Foot covers opposing Knee
   • Left Foot stays under knee
   • Left Foot is Dorsi Flexed when brought forward under knee
   • Right Leg stays straight with foot dorsi flexed.
   
   
4. Cycle Alternate legs w/ 2 step between
   Keys:
   • Front Foot covers opposing Knee
   • Front Foot stays under knee
   • Front Foot is Dorsi Flexed when brought forward under knee
   • Back Leg stays straight with foot dorsi flexed.
   
   
5. Cycle Right leg every step for 1/2 the distance
   Keys:
   • Right Foot covers opposing Knee
   • Right Foot stays under knee
   • Right Foot is Dorsi Flexed when brought forward under knee
   • Left Leg stays straight with foot dorsi flexed.
   
   
6. Cycle Left leg every step for 1/2 the distance
   Keys:
   • Left Foot covers opposing Knee
   • Left Foot stays under knee
   • Left Foot is Dorsi Flexed when brought forward under knee
   • Right Leg stays straight with foot dorsi flexed.
   
   
7. Left leg Gallups, Basically a Cycling action for heighth.
   Keys:
   • Left Leg in front.
   • Right Leg behind and straight
   • Both Legs stay in those positions
   
   
8. Right leg Gallups, Basically a Cycling action for heighth.
   Keys:
   • Right Leg in front.
   • Left Leg behind and straight
   • Both Legs stay in those positions
   
   
9. 3 Step Jumps for distance
   Keys:
   • Jog then Jump from the takeoff leg and land on other leg.
   • Keep a good takeoff position throughout.
   
   
10. 30 meter Sprints
    Keys:
    • Keep speed low so positions and posture are maintained.

Variations (raising stress levels) of the Psychomotor Learning Progressions

• Blending passes
• Adding passes
• All in one pass
• Varying speed in the passes

Conclusion (3 minutes)

• Psychomotor Learning
• Definition of speed
• Practice organization
• Dynamic Warmups