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Dynamic Movement Warm-Up Ideas for Leader Development Day

Enhance your leadership skills with dynamic movement warm-up exercises like knee to chest, sumo squats, and single leg drills. Engage in fun warm-up games like Count the Passes and Quick Fire Pass to boost team dynamics and coordination.

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Dynamic Movement Warm-Up Ideas for Leader Development Day

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  1. Run Leader Development Day Warm Up ideas

  2. Dynamic Movement • Walking on heel of foot • Walking on balls of feet • Knee to chest • Hamstring • ITB • Quadriceps • Abductors • Sumo squat and crab • High knee hurdle walk • Backward walking/ running • Carioca – with high knee lift • Side steps with hands clapping above head • Low leg skipping • Knee across skip • High knee skip Side swings – forwards, backwards & side

  3. Single leg drills • Single knee dead leg lift – isolate the running cycle of each leg • Single leg – recovery drill – isolate the running cycle of each leg

  4. Lunge • Hamstring recovery – walk through • Forward lunge • Backwards lunge • Sideways lunge • Lunge with twist (rotate upper body and arms) • Lunge with arms straight (hands locked together) above head • Combination pattern

  5. Warm up Games – Count the Passes • Create a square using cones • Divide the performers into two groups • Leader counts the number of passes each group can make before the opponents intercept the ball e.g. 10 • Performers will need to run within the confines of the playing area but cannot run with the ball. Bounce passes are not allowed.

  6. Warm up Games –Touch Pass • Create a square using cones • Divide the performers into two groups • The leader nominates one team to start the game who should try to touch a performer from the opposition using a touch pass. • To do this they will need to move around playing area. • Performers will need to run within the confines of the playing area but cannot run with the ball. • Once a player has been touched they should run a set number of times e.g. 3 around the perimeter of the playing area. • The aim is to try and get all the opposition players out within a set time period.

  7. Warm up Games - Moving circles • Two circles with four players in each circle. • The players in each circle jog in a different direction (i.e. clockwise and anti clockwise) • The ball is passed between players from one circle to another (any performer) • Focus on timing the pass and different types of pass (Donovan, 2010)

  8. Warm up Games –Quick fire pass • Divide performers into group of two. Standing 5m apart and facing each other the performers pass to each other with one using a chest pass and the other a bounce pass. • Performers alternate types of pass.

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