The warm-up progressions are critical to maximizing performance during workout sessions. They take approximately 20 minutes to complete, so plan accordingly when arriving for your sessions.Soft tissue work will be performed at the beginning of both warm-up progressions. You will be working to decrease muscle density and increase tissue length, leading to greater flexibility and mobility. The foam roll and tennis ball progression should take about six and a half minutes.
FOAM ROLL
ITB / TFL: 15 sec /side
Quads: 1 x 10 sec
Hip Flexors: 10 sec /side
Hip Adductors: 10 sec /side
Thoracic Extension: 1 x 8
Pecs: 10 sec /side
Lats: 10 sec /side
TENNIS BALL
Calves: 15 sec /side
Glutes: 15 sec /side
Infraspinatus: 15 sec /side
Warm-up “A” will be performed after soft tissue work on the first training day of the week. You will start with Activation/Mobility/Flexibility exercises that will take about eight and a half minutes. This will be followed by Medicine Ball patterns intended to promote joint mobility and activation of the spine stabilizers. You will finish with active movements that each conclude with a short sprint. These last two segments should take about five minutes to complete.
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Warm-up “B” will be performed after soft tissue work on the second training day of the week. You will start with Activation/Mobility/Flexibility exercises that will take about eight and a half minutes. This will be followed by Medicine Ball patterns intended to promote joint mobility and activation of the spine stabilizers. You will finish with active movements that each conclude with a short sprint. These last two segments should take about five minutes to complete.
ACTIVATION / MOBILITY / FLEXIBILITY
Warrior Lunge Stretch: 10 sec /side
Bird Dog: 5 /side
X-Band Walk: 10 /side
Rocking Ankle Mobs: 8 /side
Scapular Push-up: 1 x 8
Scapular Wall-Slide: 1 x 8
Fence Over/Under: 5 /side
Shin Grabs: 5 /side
Hip Flexion/Extension Combo: 5 /side
Lateral Leg Swing: 8 /side
Reverse Lunge w/ Cross Reach: 5 /side
Medicine Ball
Raise: 1 multi-planer round /side
T-Spine Rotation: 2 multi-planer rounds /side
Movement to Sprint (10 yd)
Diagonal Skip: 15 yds
Reverse Skip: 15 yds
Power Carioca: 15 yds
Lateral X-Under Skip: 15 yds
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8 Responses to “Summer 2010 Athletes: Warm-up Progressions”
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