Timo
User
| Posts: 1204 |   |
 
|
Re:It's Tuesssssdayyyyy!!!!! - 09:22 30 Nov 05
Our warm up won't kill you; it will make you fit!
Linear warm up is 20-yards there and a 20-yard form run back
alll start from stance
1) Form Run @ 50% - speed ephasis on position of knees and body and powering through steps.
1a) Form Run then @ 75%
2) High Knees
3) Butt Kickers
4) Drum Majors
This is at a fast walk. One leg is raised and the lower leg is rotated inward so that the heel of the foot strikes the hand of the opposite arm. The hand is at the waist line. The heel should go as high as possible crossing the midline. This stretches the hip flexors and gluteus and all the stability and synergy muscles associated with the hip flexors and gluteus.
5) Fast Skips
bounding and explosion is the key here... you are trying to go as far up as you are forward. Stress the need to land as lightly aspossible, ie not thud down on your feet.
6) Walking Lunges
Take a long step out and lean forward so that the back leg is almost straight and then sit down into the lunge. This stretches the pelvis muscles, inner muscles around the hip joint, quadriceps, and hip muscles. It also stretches the hamstring of the front leg as well. All the stability and synergy muscles are being warmed up and stretched as well. Make sure the upper torso is upright at all times. Have them do this slowly so that they get a good stretch.
Lateral warm ups at 10-yards there and back
1) Walking Shuffle
This is nothing more then a shuffle at a walk. It is the first exercise we do in our lateral warm up. Make sure you are using correct lateral form at all times. The feet do not touch or cross over. The hips and knees are bent and the body is low to the ground but not bent at the waste. This stretches the hip and pelvis muscles as well as the groin muscles and all the stability and synergy muscles involved.
2) Walking Crossover
This is nothing more then a carioca at a walk. The back foot crosses over as far as possible causing the front knee to slightly bend. This warms up and stretches the hip flexors, lower back, and pelvis and all of the associated stability and synergy muscles.
3) Shuffle
same as walking shuffle but at speed.
4) short crossover
This is a fast short cross over steps using good lateral movement form. This really stretches the hip flexors and gluteus as well as the lower back muscles and all of the associated stability and synergy muscles.
5) long crossover
6) Lateral Lunge
Does the same thing as the walking lunge but in the coronal plane. Make sure the upper torso is upright and this is done as a slow pace.
Upper body warm ups at 10 yards going there and form run back @100%.
1) Bear Walk
A bear crawl at a walk. The butt should be down and the knees stay off the ground. The walk is to develop proper movement form for the full speed bear crawl. It stretches and warms up the muscles in the arm, shoulder, upper back, and chest along with the stability and synergy muscles. It also warms up the core. This is performed on all fours with the stomach facing the ground using all four appendages.
2) Bear Crawl
A full speed version of the bear walk. Further warms up and develops the upper body; also good for developing coordination in the four appendages and body awareness.
3) Crab Walk
This is performed on all fours with the butt facing the ground. This basically works out and stretches all the muscles that the bear crawl does but in reverse order.
Backward warm ups at 10 yards going there and form run back @100%
1) Backwards Walk
This is simply walking backwards using good form. The athlete is warming up and stretching all the muscles that a form run or a linear exercise would do except in reverse. This is a complex movement that helps to teach and master backwards movement.
2) Backwards Run
Running Back wards applying good linear form and leaning slightly forward. Your eyes are forward at all times and you simply look for the last marker out of the corner of your eyes.
3) Slow Back Pedal
The chin is over the knee and the hips and knees are bent so you are low. The heels of the feet drive back in short slow steps as you pump your arms. Done at 50% of the normal speed.
4) Back Pedal
same as above but at speed...
:: In the time of chimpanzees I was a monkey
:: Butane in my veins and I’m out to cut the junkie
monkey_pushover_tree |
Home 
(Taken from one of Dan solos T-shirts..Just fab! 
Not only do you have Timo but After next week I will be there for the full session 
