GamePlan for Success:Speed Training Dynamic Warm Up

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Speed training requires proper warm-up to prepare for the workout session. Speed training is an intensive neuromuscular activity. Proper preparation is required for successful outcome and injury prevention. Gear For Success: Athlete Wellness GamePlan

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GamePlan for Success:Speed Training Dynamic Warm Up

  1. 1. Speed Training GamePlan for Success “ Success demands singleness of purpose” - Coach Lombardi Randy Bauer PT, ATC Bauer Physical Therapy [email_address] www. bauerpt .com
  2. 2. Preview <ul><li>Physical Training </li></ul><ul><li>Periodization Training </li></ul><ul><li>System Considerations </li></ul><ul><li>Testing Considerations </li></ul><ul><li>Dynamic Warm-up </li></ul><ul><li>Speed Considerations </li></ul><ul><li>Sprint Technique </li></ul><ul><li>Conditioning </li></ul>Randy Bauer PT, ATC Bauer Physical Therapy [email_address] www. bauerpt .com
  3. 3. Dynamic Warm-Up <ul><li>Dynamic Warm-UP </li></ul><ul><ul><li>Movement preparation </li></ul></ul><ul><ul><li>Increase mobility </li></ul></ul><ul><ul><li>Sport/Position-specific </li></ul></ul><ul><ul><li>Injury Prevention </li></ul></ul>Ankle-Knee-Hip Mobility [email_address] .com www. bauerpt .com
  4. 4. Dynamic Warm-Up <ul><li>Combine Core (Mat) </li></ul><ul><ul><li>Single leg bridges </li></ul></ul><ul><ul><li>SKTC w/ alternate leg reach </li></ul></ul><ul><ul><li>Hip Sweeps </li></ul></ul><ul><ul><li>LE Cross-over </li></ul></ul><ul><ul><li>Lateral Lunge </li></ul></ul><ul><li>SmartBell </li></ul><ul><ul><li>Dynamic Warm-up </li></ul></ul><ul><ul><li>Pre-Weight Training </li></ul></ul><ul><ul><li>Pre-Speed Training </li></ul></ul>[email_address] .com www. bauerpt .com
  5. 5. Dynamic Warm-up <ul><li>Movement Based </li></ul><ul><ul><li>Walking Drills </li></ul></ul><ul><ul><ul><li>Knee to chest </li></ul></ul></ul><ul><ul><ul><li>Lunges (lateral, forward, diagonal) </li></ul></ul></ul><ul><ul><ul><li>Hip Rotation(Fwd to Bkwd, Bkwd to Fwd) </li></ul></ul></ul><ul><ul><li>Slow Jog </li></ul></ul><ul><ul><ul><li>Butt kicks </li></ul></ul></ul><ul><ul><ul><li>High Knees </li></ul></ul></ul><ul><ul><ul><li>A-Skips/ B-Skips </li></ul></ul></ul><ul><ul><ul><li>Carioca </li></ul></ul></ul><ul><ul><ul><li>Hop-Hop (Tuck Jump) </li></ul></ul></ul><ul><ul><ul><li>Skip Bounds </li></ul></ul></ul><ul><ul><ul><li>Lateral Hurdle Drills </li></ul></ul></ul>[email_address] .com www. bauerpt .com

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