Table 2.

Dynamic warm-up (DWU) protocol

DWU protocol	Description
High-knee walk	While walking, lift knee towards chest, raise body on toes, and swing alternating arms
Straight-leg march	While walking with both arms extended in front of body, lift one extended leg towards hands then return to starting position before repeating with other leg
Hand walk	With hands and feet on the ground and limbs extended, walk feet towards hands while keeping legs extended then walk hands forward while keeping limbs extended
Lunge walks	Lunge forward with alternating legs while keeping torso vertical
Backward lunge	Move backwards by reaching each leg as far back as possible
High-knee skip	While skipping, emphasize height, high- knee lift, and arm action
Lateral shuffle	Move laterally quickly without crossing feet
Back pedal	While keeping feet under hips, take small steps to move backwards rapidly
Heel-ups	Rapidly kick heels towards buttocks while moving forward
High-knee run	Emphasize knee lift and arm swing while moving forward quickly