{"id":222,"date":"2014-02-14T15:23:28","date_gmt":"2014-02-14T23:23:28","guid":{"rendered":"http:\/\/skipsjoberg.com\/knights\/?p=222"},"modified":"2014-02-14T15:29:29","modified_gmt":"2014-02-14T23:29:29","slug":"knights-dynamic-warmup","status":"publish","type":"post","link":"http:\/\/skipsjoberg.com\/knights\/knights-dynamic-warmup\/","title":{"rendered":"Knights Dynamic Warmup"},"content":{"rendered":"<p><a href=\"http:\/\/skipsjoberg.com\/knights\/knights-dynamic-warmup\/baseball-warm-up\/\" rel=\"attachment wp-att-223\"><img loading=\"lazy\" src=\"http:\/\/skipsjoberg.com\/knights\/wp-content\/uploads\/2014\/02\/baseball-warm-up-150x150.jpg\" alt=\"baseball-warm-up\" width=\"150\" height=\"150\" class=\"alignleft size-thumbnail wp-image-223\" \/><\/a>1. Arm&#8217;s Across Chest- Lots of reps,slow travel time<\/p>\n<p>2. Arm&#8217;s Over the Top- Lots of reps, slow travel time<\/p>\n<p>3. High Knees- Knees even with hips, stay on toes<\/p>\n<p>4. Heel Tucks- Tuck heel to butt, stay on toes<\/p>\n<p>5. Carioca- Full twists, slow travel time, quick rotation<\/p>\n<p>6. Back Peddle- Quick and choppy steps, low hips<\/p>\n<p>7. Backwards Run- Lean Forward, extend heels back<\/p>\n<p>8. Instep Lunges- Front foot vertical, back leg straight.<\/p>\n<p>9. Lateral Lunges- Chest up, sink hips, switch half-ways<\/p>\n<p>10. Straight Leg Marching- Keep bottom leg heel flat, posture up<\/p>\n<p>11. HipOpenersForward\/Backward- Rotate hip with a twist switch half ways<\/p>\n<p>12. Power Skips (height)<\/p>\n<p>13. Power Skips (distance)<\/p>\n<p>14. Fielding Shuffles- Power crossover step into 3 fielding shuffles<\/p>\n<p>15. Sprints- 3 secondary shuffles to a sprint. Work on full extension and stop on a dime.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>1. Arm&#8217;s Across Chest- Lots of reps,slow travel time 2. Arm&#8217;s Over the Top- Lots of reps, slow travel time 3. High Knees- Knees even with hips, stay on toes 4. Heel Tucks- Tuck heel to butt, stay on toes &hellip; <a href=\"http:\/\/skipsjoberg.com\/knights\/knights-dynamic-warmup\/\">Continue reading <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[],"_links":{"self":[{"href":"http:\/\/skipsjoberg.com\/knights\/wp-json\/wp\/v2\/posts\/222"}],"collection":[{"href":"http:\/\/skipsjoberg.com\/knights\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/skipsjoberg.com\/knights\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/skipsjoberg.com\/knights\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"http:\/\/skipsjoberg.com\/knights\/wp-json\/wp\/v2\/comments?post=222"}],"version-history":[{"count":4,"href":"http:\/\/skipsjoberg.com\/knights\/wp-json\/wp\/v2\/posts\/222\/revisions"}],"predecessor-version":[{"id":227,"href":"http:\/\/skipsjoberg.com\/knights\/wp-json\/wp\/v2\/posts\/222\/revisions\/227"}],"wp:attachment":[{"href":"http:\/\/skipsjoberg.com\/knights\/wp-json\/wp\/v2\/media?parent=222"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/skipsjoberg.com\/knights\/wp-json\/wp\/v2\/categories?post=222"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/skipsjoberg.com\/knights\/wp-json\/wp\/v2\/tags?post=222"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}