BENEFITS OF DYNAMIC WARM-UPS

A lot of research over the years has been proving the benefits of dynamic warm-ups before you exercise.  Below are several articles that I have found for you to read to educate and inform yourself on whey we do dynamic warm-ups before we exercise.
There are many more articles that can be found HERE.  Enjoy your research.

DYNAMIC WARM-UP ASSIGNMENTS

Assignment #1 (1st Semester)- An assignment will be posted on Google Classroom in the beginning of the school year that will require you to do some research on the benefits of dynamic warm-ups as well as comparing Dynamic vs. Static Stretching.  
Assignment #2 (2nd Semester)- Rows will be responsible for creating their own DOC including instructional videos for each exercise.  The exercises have to be different than the ones done in class.  

DYNAMIC WARM UP PROCESS

Each period, I assign students a roll call number according to the Roll Sheets.  I then organize students into columns and rows.  Each row will be responsible for leading the dynamic warm ups for the week.  On the Friday before a row will lead warm ups, they will choose a card from a Dynamic Warm Up Deck of Cards.  That deck of cards will have short videos explaining how to do each of the warm up exercises.  It is the responsibility of the students to watch the short video over the weekend, practice it and determine how to demonstrate and lead that exercise. 

Students will be assessed for 5 points each day on their ability to lead the dynamic warm-ups according to the following criteria:
  • 1 point for being prepared (watch the video and understanding how to do the exercise)
  • ​1 point for sending the class on a warm up lap
  • 1 point for a good demonstration of the exercise (proper movement and proper counting method)
  • 1 point for leadership skills (ability to be heard by the class and get the class to count together)
  • 1 point for being efficient-moving the class quickly through their exercises

SIGN UP FORM

You will draw a card the week before you lead the class warm-ups. Click HERE to sign up after you have chosen your card (if you did not sign up in class).

DYNAMIC WARM UP DECK OF CARDS (DOC) AND DOC VIDEOS

DECK #1

DECK #2
  1. Squats w/ Knee Raise
  2. Toe Touch Jumps (floor to ceiling jumps)
  3. Push Jacks
  4. Curl Up Twists
  5. Step Back Floor Touch Kicks (opposite foot kicks)
  6. In Out Squat Jumps
  7. T Plank Rotations
  8. Skiier Jumps (every 3 is a rep)

CLICK HERE FOR DECK #1 EXERCISES
  1. Tummy Touch Push Ups
  2. V Ups
  3. Cross Over Mountain Climbers (every 3 is a rep)
  4. Side Lunge Hops
  5. Push Up w/ Alternating Leg Raises
  6. Break Dance Kicks
  7. Speed Skaters (every 3 is a rep)
  8. High Plank Knee Tuck/Plank Jack (after every Jack is a rep)

CLICK HERE FOR DECK #2 INSTRUCTIONAL VIDEO
CHECK OUT THIS CLASS DOING DECK #2 WARM UPS.

DECK #3

DECK #4
  1. 180 Jumps
  2. High Knee Taps (every 3 is a rep)
  3. Plank Foot Taps
  4. Hip Twists (every 3 is a rep)
  5. Thread the Needles
  6. Fast Front Kicks (every 3 is a rep)
  7. In/out Planks (every out is a rep)
  8. Quick Feet Up/Downs

​CLICK HERE FOR DECK #3 VIDEOS
CHECK OUT THIS CLASS DOING DECK #3 WARM UPS.

DECK #5

  1. Skiier Jumps
  2. Monster Toe Taps
  3. Down Up Plank Jack
  4. Diagonal Forward Lunges
  5. Feet to Hand Plank Tucks
  6. Criss Cross Jacks
  7. Lateral Floor Touch Jumps
  8. Floor Touch Jacks

​CLICK HERE FOR DECK #5 VIDEOS
  1. Plank Shoulder Taps (every 3 is a rep)
  2. Ladder Climbers (every 3 is a rep)
  3. Lateral Slide Floor Touches
  4. Alternating V Ups
  5. 3 Lunge Pulses/Jumping Lunge
  6. Plank Donkey Kick Knee Tucks
  7. Squat Jacks (every 3 is a rep)
  8. Seal Jacks ​

​CLICK HERE FOR DECK #4 VIDEOS