The purpose of the warm up and movemement preparation system for our adolescent athletes is to:
- Improve neurological firing (proprioception and kinesthetic awareness)
- Correct any postural or length tension issues before training
- Increase blood flow to increase body temperature and increase muscle and joint function.
- Increase the sympathetic nervous system for heighten awareness
- Increase range of motion of muscle and joints complexes
- Reduce the muscle knotting (myofascial) for greater movement, nerve firing, and muscle actions.
- Prepare and learn to move more intensely in the coming exercises.
Listed below is a more detailed outline of how the warm-up will occur on a daily basis. This is an example of an actual warm-up but many other routines will be introduced as needed:
Foam Rolling
Each athlete will use a foam roll and roll over certain areas of the body (muscle only) to lessen or eliminate knotting of the muscles. This will only be used on key muscle groups or ones that are noted as trouble spots.
- This may take anywhere from 2-5 minutes depending on quality of muscle.
- Key areas will be:
Calves hamstrings, It bands, quads, glutes and back.
Athletes are encouraged to arrive early and begin this portion prior to actual workout time.
Corrective Stretching
This will take place immediately after foam rolling and will consist of reorganizing muscle length tension and postural issues.
- This is not a full body static stretching time. It is to correct areas that are potentially an issue.
- This section can take anywhere from 30 seconds to 2 minutes if needed.
- Athletes will focus on high priority muscle groups.
Dynamic Mobility and Running
Athletes will now begin to move through full range of motion exercises putting the muscles and joints through a greater range of motion. They will also perform various running, skipping, shuffling, hopping, and balancing exercises to increase movement ability.
- This section is seamless from mobility to running exercises.
- This section is a non stop movement program. Athletes will dramatically increase heart rate and begin to sweat.
- This section will last roughly 5-8 minutes
Below is a listed of actual exercises:
Dynamic Mobility and Flexibility:
- Knee hugs
- Monster Walks
- Lunge Patterns (reach, rotation, elbow to instep)
- Crossover Lunge
- Bench Slides
- Inch Worms
- Alligator Crawl
- Side Bends
- Supine Hip Routine
- Quadruped Hip Routine
Dynamic Running:
- Forward and backward runs
- Forward, backward, and side skips
- Shuffles
- Jump Rope
- Ballistic Ladder
- Carioca
- Line Drills
- Balance with arm and leg actions
- Lift mechanic drills (wall runs, low box knee drives, mini hurdle runs…)
- Shoulder circuits
- Javorek Complex (dumbbells or barbells or stick)
-This complex will be used in many cases when the training focus for the day is in the weight room.
One really important aspect of the warm-up and movement preparation routine will be to do as much as possible barefoot/sock foot depending on the surface we are on. This will help to strengthen important stabilizer muscles and increase proprioception. Shoes have taken over the role of stabilizing the feet muscles and the feet are weaker because of it.
Discover the complete warm up system and more, check out Ground Breaking 2 DVD set.