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Table 2 Dynamic warm-up (DWU) protocol

From: Judo specific fitness test performance variation from morning to evening: specific warm-ups impacts performance and its diurnal amplitude in female judokas

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