dynamic warm-up

- following the A-skips we perform a lateral A-skip in both directions
- then we execute a tapioca (like a carioca) but with shorter foot and trunk rotation
- and then lastly we perform build-ups for 15 to 20 yard build-up sprints to bring it all together

this is a dynamic warm-up that i have used with my teams and athletes that i've coached. it is performed over a 15 yard distance. the athletes first assemble in their structured lines with the captains or group leaders in the front. the jumping jacks and seal jacks are time based at 2 sets 15 seconds of each with trasitioning from jumping jacks to seal jacks. bring all athletes in to form designated number of lines with captains or group leaders performing the movements first followed by the next athlete and so on. you'll perform each movement twice (up then back). this isn't magic. the purpose of the dynamic range of motion is to 1st elevate body temperature to prepare the body for the sport (ever notice why boxers and mma fighters have a pretty good sweat going before they get in the ring?). and second it activates joint mobility through muscle lengthening and contraction. when completed at a moderate to high speed fashion it will greatly excite the central nervous system, which is the opposite of standard static stretching.

KEYS:

-jumping jacks: make sure that there is full shoulder mobility (none of this short-arm crap)
-seal jacks: the athlete must learn to pull the arms back with his or her scapulas, pinching the shoulder blades together. you don't want them just flailing their arms around. this prepares the shoulder girdle.
- ankle pops: i learned this from working out with olympic great Roger Kingdom. just simply pop up and down using only your ankles to propel you forward. you knees should stay slightly bent but stiff with little flexion
- walking shoulder lunges: i found that by forcing the arms over the head, it keeps the athletes torso and posture at a better angle (if not they bend forward)
- linear duckunders: learned this from john davies. imagine that you are walking forward while ducking back and forth underneath a fence or hurdle. the first set we perform a little slower to get used to rolling into the movement with our hips and the second movement we move a little faster with a slight pop as you stand up.
- shin grabs: point the toe up (dorsi flexion)
- frankenstiens: you want to try to kick up to your hands, but the key is to have the athletes flex their quads during the movement. no bent knees. semi-explosive movement to activate the hamstrings, hip flexors and lower back.
- high knees: make sure the athlete has a slight lean forward and focuses on driving the foot into the ground, toe should be pointed up at the top
- butt kicks: Roger Kingdom also stressed to me that there should be a slight lean forward
- A-skips: quick explosive skips

most of these movements should be familar to people. the main thing you want to focus on is body temp first and then the warm-up should progress from lower to upper and then the tempo should increase to excite the central nervous system. it's really all about the movement selection and placement.

questions? let me know.
shawn@gamespeed.biz