In fitness testing and tactical training, your success depends in part on finding what works best for you as a warm-up routine to help you produce the best results.
Dynamic Stretching
Increasing your flexibility should be the first goal before starting any fitness or athletic activity. Increased flexibility has been proven to aid in blood circulation, prevent injuries, increase speed, and improve range of motion. This quick and easy dynamic stretch routine is the first step to warm up and prepare for your workouts. Take 5 to 10 minutes and get warmed up with these leg movements prior to working out.
DYNAMIC STRETCHES
Jog or Bike: 5 minutes
Butt Kickers: 1 minute
Frankenstein Walks: 1 minute
Bounding in Place: 1 minute
Side Steps: 30 seconds in each direction
Leg Swings: 1 minute
Calf/Shin Warm-Up: 1 minute
Light Arm/Shoulder/Chest Stretch
Light Thigh Stretch
Light Hamstring Stretch
Light ITB Roll
Shin Roll
Hamstring Roll
Warming Up for Workouts and PFT Day
Jog for five minutes or do a series of light calisthenics like jumping jacks, crunches, push-ups, or squats prior to stretching. Dynamic stretching is a major part of warming up prior to any athletic movements. In order to reduce muscle fatigue and soreness and to help prevent injuries, perform a good warm-up using these dynamic and static stretches. You can also use these at the end of a hard workout to cool down from hard activity.
BUTT KICKERS
Jog slowly and flex your hamstrings, pulling your heels to your butt on each step. Perform for 30 to 60 seconds.
FRANKENSTEIN WALKS
Walk and kick high with each step. Try to kick your hands in front of you. Do 10 kicks with each leg.
BOUNDING IN PLACE
Perform high-powered skipping for 1 minute. Start with regular skipping, and then lift your knees high with each step. Perform in place for 1 minute or across a 50- to 100-yard field.
SIDE STEPS
Work lateral movement into the warm-up. Mix in a few squats with cross-overs. Perform for 1 minute, moving side to side in each direction.
LEG SWINGS
Stand still and lift your legs back and forth, keeping your legs straight and using full range of motion of your hip. Swing legs left and right in front of your body for 10 reps on each leg.
CALF/SHIN WARM-UP
Alternate lifting your heels and toes off the floor. This is a shins/calves builder to help strengthen the legs for running and rucking.
LIGHT ARM/SHOULDER/CHEST STRETCH
Pull your arm across your torso to stretch the rear/deltoid and trapezius regions. Then pull your arms backward as far as you can to stretch the chest/front shoulder connections.
LIGHT THIGH STRETCH
Standing, bend your knee and grab your foot at the ankle. Pull your heel to your butt and push your hips forward. Squeeze your butt cheeks together while keeping your knees close together. Hold for 10 to 15 seconds and repeat with the other leg. (You can hold onto something for balance if you need to or you can lie down on your side and perform this stretch.)
LIGHT HAMSTRING STRETCH
From the standing position, bend forward at the waist and come close to touching your toes, slightly bending your knees. Go back and forth from straight legs to bent knees to feel the top and bottom part of the hamstring stretch.
With a foam roller, you can alleviate pain from typical overuse injuries from running, running in sand, and rucking. Get smart on the foam roller and learn how to roll out your back and Illiotibial band (ITB). Use the roller before and after exercise.
LIGHT ITB ROLL
Lie in a side plank position and place a foam roller under your hip. Move forward and roll your ITB (Illiotibial band) from the hip to below the knee. Perform for 1 to 2 minutes on each side.
SHIN ROLL
Place a foam roller under your knees and slowly kneel down, placing both shins on the roller. Slowly roll back and forth from bottom of the knee to the top of the ankle.
HAMSTRING ROLL
Sit on the foam roller and slowly roll the connection of the hamstrings into your hips. Roll all the way to just above your knees to loosen the hamstrings.
BACK ROLL
Sit on a foam roller and move slowly back and forth as you lie on the roller. Move your legs to move your body over the roller. Perform for 1 to 2 minutes on each part of your back.
