are you HOT warming up routines

and active movements that start with low impact, low intensity

exercises and progress naturally to high intensity, full speed ‘

exercises that simulate the intensity of the upcoming practice or

competition.

As you know, in order for you to be ready to perform speed

work or compete at high intensities, you must get warmed

up properly.

We often find that there is some confusion as to what constitutes

a proper warm-up. For example, some coaches are still using

static stretching to get athletes loose before practices and

competitions. Unfortunately, this outdated method actually

reduces speed and power.

Think about it: how often during a practice or competition

does an athlete hold a stretch position as part of their sport?

That is right, not very often. So if you are still using this method

to get ready to compete, you are not getting the most out of

your ability.

Instead, perform dynamic exercises that are similar to the

types of movements you will be going through during practice

and competitions. Keep moving and gradually increase the

intensity of your activity. That way you can get the blood

flowing into the muscles through a natural progression.

Remember, a good warm-up should take at least 20 to 25

minutes to complete. This will reduce the likelihood of

injury by ensuring that you do not try to go too fast too

soon. In addition, you will get the most out of your muscles

because you followed a thought-out progression of

movements that went from low intensity jogging and

skipping to high intensity speed development drills and

exercises.

By the time you have finished warming up, you will be

lightly sweating, fired up and ready compete!

Another issue to note when doing any type of drills is to

make sure that you are performing the exercises correctly.

You compete like you practice. If you are not performing

the drills correctly you are going increase the likelihood of

injury by adding unnecessary stress to joints, muscles,

ligaments and tendons.

Drills are designed to be done a certain way for a specific

reason. If you are not technically sound during the warm-up

you will not be technically sound in games and competitions

when it counts. The warm-up is the foundation of the day’s

activities and sets the tempo for all that is to follow it.

So now that you know what types of activities must be

done and how to approach them, let us take a look at an

actual dynamic warm up that top athletes and coaches use

to get ready each day.

Before trying this out, be sure to jog and/or skip for about

five minutes.

Here is a sample warm-up:

High knee walk – x 10 each leg

Jog 50 yards

Lateral lunge walk (both legs) x 10

each leg

Jog 50 yards

Front leg swings – x 10 each leg

Jog 50 yards

Lateral leg swings – x 10 each leg

Jog 50 yards

Iron cross – x 10 each leg

Jog 50 yards

Scorpion – x 10 each leg

Jog 50 yards

Backwards run – 2 x 30 yards

‘A’ skip – 3 x 15 yards

‘A’ run – 2 x 20 yards

Fast leg – 2 x 30 yards (each leg)

Accelerations – 4 x 40 yards.

By performing this type of warm-up every day, you will be

loose, powerful and fast. In fact it is the only way.

Be sure that you perform a dynamic warm-up before each

practice and competition; otherwise you are not competing

to the best of your ability and the likelihood of sustaining an

injury is increased.