Dynamic Warm Up for Young Athletes

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The warm-up prior to training is an important part of an athletes preparation to have a productive training session. It is important that the athlete is properly warmed up prior to every training session.

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  • 1. St. Louis Scott GallagherSoccer Club Warm-Up Principles

2. Thewarm-uppriortotrainingisanimportantpartofanathletespreparationtohaveaproductivetrainingsession.Itisimportantthattheathleteisproperlywarmeduppriortoeverytrainingsession.First,thewarm-upshouldbeginwithacomfortablelightjog(5min.max)Thepurposeofthisistoincreasetheheartrate,increasebloodflowandincreasecoretemperatureaswellaswarmthemusclesandtendons.Afterasufficientamountoftime(usuallyaround5minutes),andtheathletehasclearlybrokenasweat,theyshouldprogresstotheActiveDynamicportionofthewarm-up,whichwilltakeapproximately18-20minutes.Thepurposefortheseexercisesistowarm-uporwaketheneuromuscularsystem.Allmovementsshouldbethenorm,anddoingthedrillscorrectlyasdynamicallyaspossibleisthegoal;notsimplytoperformthemasfastaspossible.Remember,wearetryingtofinetunetheneurologicalpatternsandreinforcepropercoordinationstrategies.offinetuningthatisperformedineachandevery treadmillbout.Overthecourseoftime,theActiveDynamicexercisesshouldbecomeveryexact,preciseand performedfasterandmoreaccurately. 3. Alternating Knee TucksAfter a light jog (2-5 min.) Alternating Knee TucksWhilewalkingtheathletewillbringthekneeupandpullwithbothhands. Notes: 4. Alternating Quad Pulls Alternating Quad PullsWhilewalkingtheathletewillbringtherightlegback,grabtherightankle,andreachtotheskywiththeleftarm.Notes:AshleyPistorius 5. Walking Lunges Walking LungesKeepingtheheadandchestupandtheabdominalmusclestight,takeabigstepforwardwithonefoot,landinginalungeposition.Lowerintoafulllunge,withthebackkneejustbrushingthefloor.Thefrontkneeshouldbedirectlyoverthefoot,ata90degreeangle.Pausebriefly,thenliftupandlungeforwardwiththeoppositeleg,andrepeat.Lungesworktostretchoutthehipandactivatethehipextensors,quadricepsandhamstrings. Notes:CharlesRenken 6. Alternating Toe Touches Alternating Toe TouchesWhilewalkingtheathletewilltouchtheirleftfootwiththeirrighthand.Therightlegwillriseup.Stretchingthelefthamstring.Theleftlegshouldhaveaslightbend.Thenalternate. 7. Low Side Steps Low Side StepsTheathletewillsidesteponeway10yards.Havethemcomebackfacingthesameway. Makesuretheathletedoesntmoveupanddownduringthisdrills.Theyshouldstay lowtheentiretime. 8. Carioca CariocaFacethesamewaydownandback.Encouragequickfeetanddisciplinein finishingthisdrill. 9. High Knee A Skip High Knee A SkipDuringthehighkneeAskipdrillitscriticalstarttoestablishpropersprintingmechanics.Armsmovewithasmoothforwardbackwardaction-notacrossthebody-drivebackwithelbows-handsmovefromapprox.shoulderheighttohipsElbowsmaintainedat90degrees(anglebetweenupperandlowerarm)HandsRelaxed-fingerslooselycurled-thumbuppermostDrivekneesupto90degrees(asseeninpicture)Toesshouldbepointedup(dorsiflexed).Stayontheballsofyourfeet. 10. AthleticRepublicSt.LouisLocated at the intersection of Sport and Science14047ClayonRoadFrontenac,MO63131636-530-7272Contact:DanODonnellE-mail:dano@nffast.comWeb-Site:www.athleticrepublicstl.com 11. TeamTraining CallthefrontdesktoscheduleyourfreeimplementationoftheDynamicWarmup At636-530-7272 AvailabilityfromnowtillOctober15 Monday,Tuesday,Thursday,Friday Sessionsstartingat5:00,6:00,or7:00