Overview
The dynamic warmup is a structured pre-session routine designed to prepare athletes physically and mentally before data capture begins. It should be completed in 15 minutes or less. It is divided into three blocks, each with a specific goal. Move through the blocks in order and follow the coaching cues to get the most out of each movement.
Block A — Engine Warmup
Goal: Increase heart rate. High frequency movements. Format: Moving
Order | Exercise | Volume | Setup | Coaching Cues |
1 | Side Shuffle | x2 | Lined Up | "Chest up, butt down. Don't click your feet — keep tension in the ground. Horizontal power, not vertical bobbing." |
2 | Carioca | x2 | Lined Up | "High knee drive on the step-over. Punch the knee to the sky, keep shoulders quiet. All about hip rotation." |
3 | Back Pedal | x2 | Lined Up | "Nose over toes. Reach back with your feet. Stay in a low fielder's base — don't stand up tall." |
Block B — Stability & Mobility
Goal: Quality over speed. Format: Mix
Order | Exercise | Volume | Setup | Coaching Cues |
4 | Quad Hip Flexor | x1 | Lined Up | "Standing/Moving: Reach opposite arm to the sky — stretch from knee to fingertips. Stay tall, don't arch the back." |
5 | Lunge w/ Twist | x1 | Lined Up | "Big step, back knee off the grass. Twist over the front leg to prime your spine for high-velocity hitting/throwing." |
6 | Squat Jumps (Holds) | x1 | Stationary | "Max height, zero noise on landing. Land like a ninja and hold the bottom for 2 seconds. Protect your knees." |
7 | Supermans w/ Hold | x1 | Stationary | "On your stomach. Squeeze shoulder blades and lift knees. This is the 'reset' — hold the tension and breathe." |
8 | Skaters | x1 | Stationary | "Push off the inside of the foot. Explode laterally, land softly, and stick it for a split second to show balance." |
Block C — Activation & Speed
Goal: Maximum intent. Game-speed explosive output. Format: Moving
Order | Exercise | Volume | Setup | Coaching Cues |
10 | Pushup to Sprint | x1 | Lined Up | "Start on your chest. On 'Go!', 100% speed in 2 steps. Be a Ferrari, not a truck." |
11 | Crossover Sprint | x1 | Lined Up | "Drive the lead knee across the body. The first step is everything. Attack the dirt like you're stealing second." |
⚠️ Keep the warmup moving.
The goal is to prime athletes for performance, not exhaust them before data capture begins. If the group is moving slowly, tighten the rest periods between exercises to stay within the 15-minute window.