Sports Performance Warm up Variations
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.
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