The warm-up is one of the most important parts of each training session, practice and game.  It is what gets athletes ready to compete.  A proper warm-up will increase the core body temperature, increase dynamic flexibility and mentally progress the athlete to game ready.  The most important component of a great warm-up program is the progression.  A great warm-up is not just a collection of exercises done randomly, but rather it is a precise sequence that will take the body from rest to optimal readiness.  If you as a coach can master a great warm-up you can be assured that your athletes will be physically and mentally ready to perform.

Here are some warm-up variations that you can use to give your team that extra edge on each day’s event.

Warm-up #1

Set up an area 10 yards in length and as wide as you need it to be.  Each drill will start with your athletes on the line in a running start position.  As coach you give the command to go for each rep.

 

Lunge to Hamstring                              d

Lunge Rotation                                      b

Knee Hugs                                            d

Quad Pulls                                            b

Frankenstein Walks                               d

Frankenstein Skips                                b

Straight Leg Runs                                  d

High Knee Runs                                     b

Forward/Backward Buttkicks                  d/b

Forward/Backward Skips                        d/b

Sprints                                                   2-3 x 30 yards

 

Warm-up #2

Set up an area 15 yards in length and as wide as you need it to be.  Each drill will start with your athletes on the line in a running start position.  As coach you give the command to go for each rep.

 

Jog                                                       d/b

Forward/Backward Skip                        d/b

Forward/Backward Buttkicks                 d/b

Frankenstein Walks                               d

Frankenstein Skips                                b

Carioca                                                  d/b

Power Skips                                           d

Bound Skips                                           b

Backward Jog                                         d

Sprint                                                     b

 

For a more detailed description of any drill please contact Julian Amedee at julian@sfxfitness.com.