Progressive Warm Up Progressions

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Progressive Warm Up Progressions

  1. 1. PROGRESSIVE WARM – UP PROGRESSIONS ROBB ROGERS M.Ed., C.S.C.S., M.S.C.C.
  2. 2. WARM – UP CHECKLIST <ul><li>BIOLOGICAL AGE OF ATHLETE </li></ul><ul><li>TRAINING AGE OF ATHLETE </li></ul><ul><li>SKILL LEVEL OF ATHLETE </li></ul><ul><li>TYPE OF WORKOUT </li></ul><ul><li>WORKOUT VS COMPETITION </li></ul><ul><li>TIME OF DAY </li></ul><ul><li>CONDITIONS </li></ul>
  3. 3. WARM – UP GOALS <ul><li>INCREASE CORE TEMPERATURE </li></ul><ul><li>INCREASE HEART RATE </li></ul><ul><li>INCREASE TEMPERATURE </li></ul><ul><li>CHANGE AROUSAL LEVEL </li></ul><ul><li>BECOME FAMILIAR W/ARENA </li></ul>
  4. 4. WARM – UP GOALS II <ul><li>INCREASE JAZZ LEVEL </li></ul><ul><li>PREPARE FOR THE WORKOUT </li></ul><ul><li>SPEED </li></ul><ul><li>STRENGTH </li></ul><ul><li>AGILITY </li></ul><ul><li>COMPETITION </li></ul><ul><li>BALANCE </li></ul>
  5. 5. WARM –UP KEYS <ul><li>GENERAL TO SPECIFIC </li></ul><ul><li>SLOW TO FAST </li></ul><ul><li>HIGH TO LOW </li></ul><ul><li>INSIDE OUT/OUTSIDE IN </li></ul><ul><li>TOP TO BOTTOM/BOTTOM TO TOP </li></ul><ul><li>PREPARE FOR THE WORKOUT </li></ul>
  6. 6. WARM – UP COMPONENTS <ul><li>MOVEMENT </li></ul><ul><ul><li>IN PLACE </li></ul></ul><ul><ul><li>LATERAL </li></ul></ul><ul><ul><li>LINEAR </li></ul></ul><ul><ul><li>HIGH </li></ul></ul><ul><ul><li>LOW </li></ul></ul><ul><ul><li>CHANGE OF DIRECTION </li></ul></ul><ul><ul><li>MULTIPLANER </li></ul></ul>
  7. 7. WARM – UP COMPONENTS <ul><li>NEURAL INNERVATION </li></ul><ul><ul><li>SQUEEZE/BREAK ABD/ADD DRILLS </li></ul></ul><ul><ul><ul><li>RUBBER BANDS </li></ul></ul></ul><ul><ul><ul><li>ROLLERS/BELTS </li></ul></ul></ul><ul><ul><li>PELVIS PROJECTION DRILLS </li></ul></ul><ul><ul><li>STABILITY DRILLS </li></ul></ul><ul><ul><ul><li>PHYSIOBALLS </li></ul></ul></ul><ul><ul><ul><li>PADS/DISKS </li></ul></ul></ul><ul><ul><ul><li>BAREFOOT </li></ul></ul></ul>
  8. 8. WARM – UP COMPONENTS <ul><li>FLEXIBILITY </li></ul><ul><ul><li>LOOSENING </li></ul></ul><ul><ul><li>DYNAMIC/STATIC </li></ul></ul><ul><ul><li>MULTIPLANER </li></ul></ul><ul><li>INJURY PREVENTION </li></ul><ul><ul><li>MANUAL NECK </li></ul></ul><ul><ul><li>KNEE HUGS/TIN SOLDIER </li></ul></ul><ul><ul><li>LUNGE TWISTS </li></ul></ul><ul><ul><li>BUILD - UPS </li></ul></ul>
  9. 9. WARM – UP HOW <ul><ul><ul><ul><ul><li>MOVE </li></ul></ul></ul></ul></ul><ul><li>INCREASE </li></ul><ul><ul><li>CORE TEMPERATURE </li></ul></ul><ul><ul><li>HEART RATE </li></ul></ul><ul><ul><li>RESPIRATION </li></ul></ul>
  10. 10. WARM – UP HOW <ul><li>JAZZ LEVEL – ANYTHING THAT IS QUICK AND RHYTHMIC </li></ul><ul><ul><li>LADDERS </li></ul></ul><ul><ul><li>JUMP ROPES </li></ul></ul><ul><ul><li>TRACK DRILLS </li></ul></ul><ul><ul><li>PLATFORM STEP - UPS </li></ul></ul>
  11. 11. WARM – UP HOW <ul><li>PREPARE FOR SPEED WORKOUT </li></ul><ul><ul><li>BUILD – UP TO SPEED </li></ul></ul><ul><ul><li>TRAIN AT 85 – 95% OF FULL SPEED </li></ul></ul><ul><ul><li>MAKE SURE THE PSOAS/HAMSTRING GROUPS ARE LOOSE </li></ul></ul><ul><ul><li>MAKE SURE THE S – I JOINT IS MOVING </li></ul></ul>
  12. 12. WARM – UP HOW <ul><li>STRENGTH </li></ul><ul><ul><li>RANGE OF MOTION/AMPLITUDE OF MOVEMENT </li></ul></ul><ul><ul><li>SLOW – STRENGTH OR SPEED – STRENGTH </li></ul></ul><ul><ul><li>AGE OF ATHLETE </li></ul></ul><ul><ul><ul><li>BIOLOGICAL </li></ul></ul></ul><ul><ul><ul><li>CHRONOLOGICAL </li></ul></ul></ul>
  13. 13. WARM – UP HOW <ul><li>AGILITY/MOBILITY </li></ul><ul><ul><li>SPEED ANGLES/SHUTTLES/COMPETITION </li></ul></ul><ul><li>SLOW TO FAST MOVEMENTS </li></ul><ul><li>MULTIPLANER </li></ul><ul><li>HIGH TO LOW MOVEMENTS </li></ul><ul><li>HIP/KNEE/ANKLE BEND/ROTATION </li></ul>
  14. 14. WARM – UP HOW <ul><li>BALANCE </li></ul><ul><ul><li>TWO FEET </li></ul></ul><ul><ul><li>ONE FOOT </li></ul></ul><ul><ul><li>INVERTED </li></ul></ul><ul><ul><li>WITH IMPLEMENTS </li></ul></ul>
  15. 15. WARM – UP HOW <ul><li>COMPETITION </li></ul><ul><ul><li>TYPE OF COMPETITION </li></ul></ul><ul><ul><ul><li>EMOTIONAL VS UNEMOTIONAL </li></ul></ul></ul><ul><ul><ul><li>TECHNICAL OR GROSS MOTOR SKILL </li></ul></ul></ul><ul><ul><ul><li>INDIVIDUAL OR TEAM </li></ul></ul></ul><ul><ul><ul><li>VERSUS SELF OR OPPONANT </li></ul></ul></ul><ul><ul><ul><li>SPEED VS ENDURANCE </li></ul></ul></ul>
  16. 16. WARM – UP TYPES <ul><li>CONTINUOUS </li></ul><ul><li>INTERMITTANT </li></ul><ul><li>INDIVIDUAL DIRECTED </li></ul><ul><li>COACH DIRECTED </li></ul>
  17. 17. CONTINUOUS <ul><li>NON – STOP </li></ul><ul><li>CIRCULAR VS BACK & FORTH </li></ul><ul><li>OPEN OR CLOSED </li></ul>
  18. 18. INTERMITTANT <ul><li>STOP AND START </li></ul><ul><li>CHANGES IN DRILLS </li></ul><ul><li>CHANGES IN TEMPOS </li></ul>
  19. 19. INDIVIDUAL DIRECTED <ul><li>ATHLETE/CLIENT DIRECTS </li></ul><ul><li>MEMORIZED </li></ul><ul><li>ON WARM – UP BOARD </li></ul><ul><li>ON SHEET </li></ul>
  20. 20. COACH DIRECTED <ul><li>LEADER DIRECTS </li></ul><ul><li>FROM SHEET/TEACHING PLAN </li></ul><ul><li>SETS TEMPO </li></ul><ul><li>SETS TONE </li></ul>
  21. 21. THANK YOU <ul><li>COACHES </li></ul><ul><li>TRAINERS </li></ul><ul><li>THEAPISTS </li></ul><ul><li>TEACHERS </li></ul>

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