warm up dynamic

copy and pasted from the yahoo group

Maine does dynamic and static stretching before every practice and bout. I
highly recommend it!

For dynamic stretching, we skate slowly around the track and do one lap of
each stretch:

Arm Rotation: rotate arms like you are swimming laps
Shoulder Rotation: lift up shoulders like you're shrugging and rotate back
and around
Neck Rotation
Knee to chest: lift your knee up to your chest
Foot to butt: kick up your foot to your butt, but do it slowly so you feel
the stretch in your quad
Hip Rotation: lift knee up and rotate out to the side and back around
Angry Cat: Squat, put your hands on your knees and bend your back so you
create a "U" between your butt and your head, then push your back up like an
angry hissing cat
Torso Twist: twist at the side while traversing the track
The Matrix: bend forward at the hips and turn to your side, then lean back,
then the other side and back to the front (think about giving your back to
your opponent; this was named after the move in the Matrix, see this
video<https://www.facebook.com/pages/Punchy-OGuts/172889556073640?sk=photos>
.)
Ankle Rotation
Floor to ceiling: squat and touch the floor, then reach high to the ceiling

(Make sure you rotate in both directions.)

I hope this helps!