WARMUPS & WARMDOWNS2017 CHSCA CLINIC

KELLI KUNZ MOUNTAIN VISTA HIGH SCHOOL TRACK & FIELD

▸2015- present: Mountain Vista HS, Co-Head T&F Coach

▸2010-2014: Wheat Ridge HS, Asst. Coach

▸2009: : Mayfield Senior School (Pasadena, CA), Asst. Coach

▸USATF Level 3 - Sprints/Hurdles

▸USATF Level 2 - Youth Specialization

▸USTFCCCA Certified Jumps Specialist

▸USATF/USOC Emerging Elite Jumps Camp

▸NACACTFCA Youth Athletics Conference

WARMUPS

WHY WE WARMUP▸ Prepare the body for the training session/competition

▸ Alleviate restrictions

▸ Increase Range of Motion

▸ Increase work capacity

▸ Teach components of sprints mechanics

▸ Improve biomotor abilities:

Speed, Strength, Coordination, Flexibility/Mobility, Endurance

USE THE WARMUP TO CREATE A BETTER

ALL-AROUND ATHLETE

Sprinting is a learned skill!

Use warmups to teach athletes the basics of posture, arm & leg

mechanics, big ROM, and proper angles for force production

POOR ALIGNMENT & DECREASED R.O.M. =

INEFFICIENCY

REDUCED FORCE PRODUCTION

RISK OF INJURY

SLOWER TIMES/MARKS

LOGISTICS

▸ Space restrictions, safety considerations and organization

▸ Surface: track, turf/grass, hallway

▸ Duration:

Practice: 20min general, 10-15min event specific

Competition: 45min - 1 hour (allocate time for checking in, waiting for run-thous, sharing hurdles, etc)

Remember… the warmup can be quite a workout for some athletes, especially early in the season. Take this in to account when planning the practice session!

CONSIDERATIONS FOR WARMUP DESIGN

VARIETY, VARIETY, VARIETY!

Consider using different warmups for different training themes

▸ Speed Warmup

▸ Tempo Warmup

▸ Active Recovery Warmup

▸ Competition Warmup (extension of speed warmup)

▸ Event-specific Warmups

▸ “Walking Wounded” Warmups

CONSIDERATIONS FOR WARMUP DESIGN

CONSIDERATIONS FOR WARMUP DESIGN

MATCH WARMUP EXERCISES TO THE DAY’S TRAINING THEMESpeed Development - Acceleration

▸ Ex: Straight leg bounds into a stride, Skips for Height, Wall Runs

Speed Development - Max Velocity

▸ Ex: High Knees into a stride, Wicket runs

Active Recovery- Low intensity

▸ General strength/Mobility circuit, no sprint drills, no sprinting

CHALLENGE COORDINATION & KEEP IT INTERESTING!INSTEAD OF JOGGING LAPS, CREATE A “MOBILITY JOG”

▸ 50m skips w/ arm swings

▸ 50m skips w/ arm circles

▸ 50m side shuffle (facing inside of track)

▸ 50m side shuffle (facing outside of track)

▸ 50m skip & scoop

▸ 50m skip & lunge

▸ 50m backwards jog

▸ 50m jog

CONSIDERATIONS FOR WARMUP DESIGN

CONSIDERATIONS FOR WARMUP DESIGN

PROGRESSIONS

General to Specific

Simple to Complex

Change up your warmup drills every 3-4 weeks

CONSIDERATIONS FOR WARMUP DESIGN

MVHS SPEED WARMUP▸ Planks

▸ Joint Mobility: (“head to toe”, ankle circles, trunk twists, etc)

▸ Movement Exercises (Heel walks, walking lunges, etc)

▸ Mobility Jog/Skips (jog 10m - movement 20m - jog 10m)

▸ Dynamic Flexibility/Mobility (scorpions, donkey kicks, leg raises, etc)

▸ “Walking Stretches”, Leg Swings

▸ Sprint Drills (A skips, C skips, Straight leg shuffle, etc)

▸ Strides, Accelerations

▸ Event Prep

CHALLENGE COORDINATION IN YOUR DRILLSGet creative with your sprint drills…

“A” DRILL VARIATIONS:

▸ A March

▸ A Skips

▸ A2’s

▸ Backwards A Skips

▸ Lateral A Skips

▸ Fast leg

CONSIDERATIONS FOR WARMUP DESIGN

A MARCH

A SKIP

LATERAL A SKIPS

A2’S

FAST LEG

“HIGH KNEE BUTT KICKS”

HIGH KNEE BUTTKICKS INTO STRIDE

WARMUP FINAL THOUGHTS

▸ Explain the WHY for one drill or exercise everyday

▸ Use warmups to gauge the mental/physical wellbeing of athletes and don’t be afraid to adjust practice plans as necessary

▸ Be an active participant in warmups, not just a spectator. Provide feedback and use this time to chat up the kids (not the other coaches!)

WARM DOWN

MATCH YOUR WARM-DOWN TO THE DAY’S TRAINING THEMETempo

▸ Jog, barefoot jog, relay exchange jogs

Speed

▸ Relaxed technical strides, backwards strides

▸ Skips, Side Shuffle

▸ Multi-Throws (UHF, OHB, etc)

Active Recovery

▸ Mobility circuits, Lower Leg Circuits, Med Ball Throws

WARM-DOWN ACTIVITIES

BACKWARDS STRIDE

UNDERHAND FORWARD

OVERHEAD BACK

HAMMER HIP

MOBILITY

INCHWORM CRAWL

BACKWARDS INCHWORM

SPIDERMAN CRAWL

WALKOVERS W/ MED BALL

BACKWARDS WALKOVERS

SIDE SCISSORS - 2 FWD, 1 BACK

OVER UNDERS

POST WORKOUT ACTIVITIES

POST WORKOUT ACTIVITIES

“MIRROR DRILLS”

1-2 sets of 10-20:

▸ Straight Leg Extension (backwards as high as possible)

▸ Bent Leg Extension (“upright donkey kicks”, push back/up w/ heel)

▸ Hip Abduction (straight leg sideways as high as possible)

▸ Single leg Reach & Squat (keep knee in line w/ toes, reach hand to opposite foot, don’t let knee fall inward)

POST WORKOUT ACTIVITIES

LOWER LEG STRENGTHENING

SHIN SPLINT PREVENTION

▸ Ankle Alphabet

▸ Ankle Circles

▸ Heel Walks, Toe Walks, Bouncy Walks, etc

▸ Calf Raises

▸ Duck Walks: 2 x 10m forward, backward, lateral

POST WORKOUT ACTIVITIES

TRIGGER POINT THERAPY

Foam Roller

Massage Stick

Lacrosse Ball (my fav)

▸ Roll w/ pressure until a tender spot, then hold for 30-60sec

▸ Work upstream & downstream of pain/tightness

▸ 10 min rollout before

static stretching

everyday

POST WORKOUT ACTIVITIES

RESISTANCE BANDS

20m (each way) Lateral Walk, 20m (fwd & bkwd) Monster Walk

Laying On Ground:

▸ 8 x each (hol 2sec at top): Leg Raises, Side Leg Raises, Clam Shell, Heel Slide

Standing:

▸ 8 x each: Hip Extension, Hip Flexion, Adduction, Abduction

8 x each: Ankle Dorsiflexion, Ankle Inversion

POST WORKOUT ACTIVITIES

FLEXIBILITY

▸ Static Stretching at end of session

▸ Extended Static Stretching once a week

▸ Assisted Stretching (partner, w/ band, etc)

▸ Yoga every once and awhile if possible

POST WORKOUT ACTIVITIES

CRYOTHERAPY

▸ Ice Packs

▸ Ice Massage

▸ Ice Bath

▸ Whole Body Cryo

GREAT RESOURCES FOR WARMUP/WARMDOWN DESIGN & INJURY PREVENTION

THANK YOU!

COACHKUNZ.MVTF@GMAIL.COM