Warm up and Movement Preparation
The purpose of the warm up and movemement preparation system for our adolescent athletes is to:
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:
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.
Calves hamstrings, It bands, quads, glutes and back.
Athletes are encouraged to arrive early and begin this portion prior to actual workout time.
This will take place immediately after foam rolling and will consist of reorganizing muscle length tension and postural issues.
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.
Below is a listed of actual exercises:
Dynamic Mobility and Flexibility:
-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 roll of the stabilizing the feet muscles and the feet are weaker because of it.
P.S. – Discover the complete warm up system and more, check out Ground Breaking 2 DVD set.