Dynamic Leg Swings

Standing leg swing series to prep hips for leaps and tumbling.

Warm-UpsAll Levelship mobilityhamstringbalance

Equipment

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Holding wall or beam for balance: 10 front-to-back swings each leg, 10 side-to-side swings, 10 circumduction circles each direction.

Full-body activation through bear, crab, frog, and inchworm walks.

Cardio activation that builds calf and ankle elasticity for punch and rebound skills.

Forward and backward roll variations to wake up the spine.

Resistance band shoulder activation before bars or overhead work.