The Ultimate Ultimate Frisbee Warmup

Components of a successful warmup

Warmup throws 10-15 min
Mindfulness check 5 min
Foam Roll 5 min
Static stretch 5 min
Dynamic warmup 15-20 min
(Increase body temperature, lubricate joints, prime movement patterns, encourage the body to seek proper fuel)

Set cone at 10 and 20 yards

Jog around field
Sprint cycle squats x5/s
Sprinter cycle jumps x5/s
Fast Feet in place :05 w/o arms
Fast Feet in place :05 with arms
Toe walks 5 yards, heel walks 5 yards, toe to heel walk 10 yards
Shin grabs quad stretch + shoot the moon 10 yards
Lateral lunge - side, side middle 10 yards
High knees 10 yards → jog 10 yards
Butt kicks 10 yards → jog 10 yards
Bouncy Lateral shuffle w/ arm swings → jog 10 yards
High knee crossover → jog 10 yards
High knee carioca → jog 10yards
A skips → jog 10 yards
B skips → jog 10 yards
Skips for height 10 yards
Backpedal 10 yards
Skips for distance 10 yards
Defensive backpedal 10 yards
Build up to max sprints