dynamic warm up for young athletes
DESCRIPTION
The warm-up prior to training is an important part of an athlete’s preparation to have a productive training session. It is important that the athlete is properly warmed up prior to every training session.TRANSCRIPT
St. Louis Scott GallagherSoccer Club
Warm-Up Principles
The warm-up prior to training is an important part of an athlete’spreparation to have a productive training session. It is important thatthe athlete is properly warmed up prior to every training session.First, the warm-up should begin with a comfortable light jog (5 min. max) The purpose of this is to increase the heart rate, increaseblood flow and increase core temperature as well as warm the musclesand tendons. After a sufficient amount of time (usually around 5 minutes), and theathlete has clearly broken a sweat, they should progress to the ActiveDynamic portion of the warm-up, which will take approximately 18-20minutes. The purpose for these exercises is to warm-up or wake the neuromuscular system.All movements should be the norm, and doing the drills correctly asdynamically as possible is the goal; not simply to perform them as fastas possible. Remember, we are trying to fine tune the neurologicalpatterns and reinforce proper coordination strategies. of fine tuning that is performed in each and every
treadmill bout. Over the course of time, the Active Dynamic exercises should become very exact, precise and
performed faster and more accurately.
Alternating Knee Tucks
After a light jog (2-5 min.)
• Alternating Knee Tucks
While walking the athlete will bring the knee up and pull with both hands.
Notes:
Alternating Quad Pulls
• Alternating Quad Pulls
While walking the athlete will bring the right leg back, grab the right ankle, and reach to the sky with the left arm.
Notes:
Ashley Pistorius
Walking Lunges
• Walking LungesKeeping the head and chest up and the abdominal muscles tight, take
a big step forward with one foot, landing in a lunge position. Lower
into a full lunge, with the back knee just brushing the floor. The front
knee should be directly over the foot, at a 90 degree angle. Pause
briefly, then lift up and lunge forward with the opposite leg, and
repeat. Lunges work to stretch out the hip and activate the hip
extensors, quadriceps and hamstrings.
Notes:
Charles Renken
Alternating Toe Touches
• Alternating Toe TouchesWhile walking the athlete will touch their left foot with their right hand. The right
leg will rise up. Stretching the left hamstring. The left leg should have a slight bend. Then alternate.
Low Side Steps
• Low Side StepsThe athlete will side step one way 10 yards. Have them come back facing the same way.
Make sure the athlete doesn’t move up and down during this drills. They should stay low the entire time.
Carioca
• CariocaFace the same way down and back. Encourage quick feet and discipline in
finishing this drill.
High Knee A Skip
• High Knee A Skip
During the high knee A skip drill it’s critical start to establish proper sprinting mechanics.
Arms move with a smooth forward backward action - not across the body - drive back with elbows - hands move from approx. shoulder height to hips
Elbows maintained at 90 degrees (angle between upper and lower arm)
Hands Relaxed - fingers loosely curled - thumb uppermost
Drive knees up to 90 degrees (as seen in picture)
Toes should be pointed up (dorsi flexed).
Stay on the “balls” of your feet.
Athletic Republic St. Louis
Located at the intersection of Sport and Science
14047 Clayon Road
Frontenac,MO 63131
636-530-7272
Contact: Dan O’Donnell
E-mail: [email protected]
Web-Site: www.athleticrepublicstl.com
Team Training
• Call the front desk to schedule your free implementation of the Dynamic Warmup– At 636-530-7272– Availability from now till October 15– Monday, Tuesday, Thursday, Friday– Sessions starting at 5:00, 6:00, or 7:00