Belton, Berg, Weischedel - Warm Up

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Discussion of methods on the warm up section of training sessions

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Belton, Berg, Weischedel - Warm Up

  1. 1. Ryder Weischedel, Keith Belton, Caleb Berg
  2. 2. <ul><li>The warm-up is a preparatory phase at the beginning of each training session which lasts anywhere between 5 to 30 minutes. </li></ul><ul><li>Generally the warm-up will start with low impact exercises and progress to higher intensity exercises that prepare the body for strenuous exercise. </li></ul>
  3. 3. <ul><li>Reduce the Risk of Injury </li></ul><ul><li>Assess and Teach Movement </li></ul><ul><li>Set the Tone for Training </li></ul>
  4. 4. <ul><li>Increase Core Temperature </li></ul><ul><ul><li>Athletes should be sweating after the warm-up </li></ul></ul><ul><li>Increase Heart Rate </li></ul><ul><ul><li>Needs to be a gradual increase </li></ul></ul>
  5. 5. <ul><li>Gradually Increase Intensity </li></ul><ul><li>Improves Efficiency of Movement </li></ul><ul><li>Improves Nerve Transmission </li></ul>
  6. 6. <ul><li>Prepare the Heart and Cardiovascular Systems </li></ul><ul><li>Increase Blood Flow to the Working Muscles </li></ul>
  7. 7. <ul><li>Form of a Functional Movement Screen </li></ul><ul><ul><li>Save Time </li></ul></ul><ul><li>Teach Movement Techniques </li></ul><ul><ul><li>Enforce Proper Techniques </li></ul></ul>
  8. 8. <ul><li>Variety of Movements </li></ul><ul><li>Saves Time </li></ul><ul><li>Movement Deficiencies </li></ul><ul><li>Sport Related Movements </li></ul>
  9. 9. <ul><li>Basic and Essential Movements </li></ul><ul><li>Teach Movement to All Athletes </li></ul><ul><li>Reinforce Coaching Points </li></ul>
  10. 10. <ul><li>Discipline </li></ul><ul><ul><li>Enforce Rules </li></ul></ul><ul><li>Accountability </li></ul><ul><ul><li>Start Fast – Be Smart – Finish Strong </li></ul></ul>
  11. 11. <ul><li>Start Behind the Line </li></ul><ul><li>Finish Through the Line </li></ul><ul><li>Communication </li></ul>
  12. 12. <ul><li>Be on Time </li></ul><ul><li>Team Attire </li></ul><ul><li>Enforce Proper Technique </li></ul>
  13. 14. <ul><li>Pre Warm-Up </li></ul><ul><li>General Preparation </li></ul><ul><li>Dynamic Warm-Up </li></ul><ul><li>Stretch Routine </li></ul><ul><li>Increased Intensity </li></ul>
  14. 15. <ul><li>Foam Roll </li></ul><ul><li>Massage </li></ul><ul><li>Hot Tub/Shower </li></ul><ul><li>Gas in the Tank (Proper Diet ) </li></ul>
  15. 16. <ul><li>Jogging </li></ul><ul><li>Jump Rope </li></ul><ul><li>Jumping Jacks </li></ul><ul><li>Light Running </li></ul><ul><li>Walking </li></ul><ul><li>Side Glide </li></ul><ul><li>Run with Lateral Arm Swing </li></ul>
  16. 18. <ul><li>Hamstrings </li></ul><ul><li>Hips </li></ul><ul><li>Quads </li></ul><ul><li>Groin </li></ul><ul><li>Glutes </li></ul><ul><li>Shoulders </li></ul><ul><li>Back </li></ul><ul><li>Neck </li></ul>
  17. 20. <ul><li>Hamstrings </li></ul><ul><li>Hips </li></ul><ul><li>Quads </li></ul><ul><li>Groin </li></ul><ul><li>Glutes </li></ul><ul><li>Shoulders </li></ul><ul><li>Back </li></ul><ul><li>Neck </li></ul>
  18. 22. <ul><li>Higher Intensity Dynamic Exercise </li></ul><ul><ul><li>Skipping Variations </li></ul></ul><ul><ul><li>Bounding Variations </li></ul></ul><ul><li>Build-Up/Flying Runs </li></ul><ul><li>Acceleration Work </li></ul>
  19. 25. <ul><li>Time Constraints </li></ul><ul><li>Facility Size/ Number of Athletes </li></ul><ul><li>Number of Coaches </li></ul><ul><li>Goals </li></ul><ul><li>Time of Day </li></ul><ul><li>Teaching Technique </li></ul>
  20. 26. <ul><li>Organization </li></ul><ul><ul><li>Have a Plan </li></ul></ul><ul><ul><li>Demand Perfection </li></ul></ul><ul><ul><li>Quality vs. Quantity </li></ul></ul>
  21. 27. <ul><li>Make It Work </li></ul><ul><li>Lifting Groups </li></ul><ul><li>Organization </li></ul><ul><li>Leadership </li></ul>
  22. 28. <ul><li>Placement of Vision </li></ul><ul><li>Movement </li></ul><ul><li>Motivation </li></ul>
  23. 29. <ul><li>What Do You Want to Accomplish </li></ul><ul><li>Plan Ahead </li></ul><ul><li>Verbalize </li></ul>
  24. 30. <ul><li>Morning </li></ul><ul><li>Afternoon/ Before Practice </li></ul><ul><li>Evening/ After Practice </li></ul>
  25. 31. <ul><li>Saves Time </li></ul><ul><li>Implementation </li></ul><ul><li>Is the Athlete Coachable </li></ul>
  26. 32. <ul><li>Do what works best for YOUR TEAM </li></ul><ul><li>QUESTIONS? </li></ul>

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