Dynamic Warm Up by Julio Veloso, MS, CSCS

Fundamentals of Fundamentals of

Movement Movement

PreparationPreparation

Prepared by:Julio Veloso, MS, Prepared by:Julio Veloso, MS, CSCSCSCS

Presented by:Randy Salcedo, Presented by:Randy Salcedo, CSCSCSCS

Movement PrepMovement Prep

Preparing our Athletes for the Demands of Preparing our Athletes for the Demands of Training Training CompetitionCompetition

Functions of MPFunctions of MP

Increase Core TemperatureIncrease Core Temperature Actively Elongates MusclesActively Elongates Muscles Activates Proprioceptive MusculatureActivates Proprioceptive Musculature Activates Key StabilizersActivates Key Stabilizers Activate the Nervous SystemActivate the Nervous System

Functions of MPFunctions of MP

Practice/Refine Upcoming Motor Practice/Refine Upcoming Motor Skills/Movement PatternsSkills/Movement Patterns

Practice/Refine Upcoming Practice/Refine Upcoming Technical/Tactical SkillsTechnical/Tactical Skills

Engage/Increase Athlete Focus & Mental Engage/Increase Athlete Focus & Mental PreparationPreparation

Parts of MPParts of MP

PrehabilitationPrehabilitation Mobility & Stability AsymmetriesMobility & Stability Asymmetries ActivationActivation

Movement PrepMovement Prep Dynamic StretchesDynamic Stretches Movement Integration and DissociationMovement Integration and Dissociation Neural ActivationNeural Activation

PrehabPrehab

Hip MobilityHip Mobility Quadruped Posterior RockingQuadruped Posterior Rocking

Hip StabilityHip Stability Quadruped Hip AbductionQuadruped Hip Abduction Glute Bridge (2 and 1 leg)Glute Bridge (2 and 1 leg)

Shoulder StabilityShoulder Stability Y,T,W,LY,T,W,L

Pillar StabilityPillar Stability Pillar BridgesPillar Bridges

Quadruped Posterior Quadruped Posterior

Rocking (Hip Flexion)Rocking (Hip Flexion)

Quadruped Hip AbductionQuadruped Hip Abduction

Glute Bridge (Hip Glute Bridge (Hip

Extension)Extension)

Glute Bridge 1-legGlute Bridge 1-leg

Y,T,W,LY,T,W,L

ActivationActivation

Tight muscles sometimes DO NOT need Tight muscles sometimes DO NOT need to be stretched… to be stretched…

They need to be activatedThey need to be activated

Pillar Bridge (Front)Pillar Bridge (Front)

Pillar Bridge (Side)Pillar Bridge (Side)

Mini-Band External Mini-Band External

RotationRotation

Dynamic StretchesDynamic Stretches

ProgressionsProgressions FloorFloor Quadruped PositionQuadruped Position StandingStanding TransitionTransition

World’s Greatest StretchWorld’s Greatest Stretch

HandwalksHandwalks

Inverted HamstringInverted Hamstring

Lateral Slide SquatLateral Slide Squat

Drop LungeDrop Lunge

Movement Integration & Movement Integration &

DissociationDissociation Marching & SkippingMarching & Skipping

Forward-BackwardForward-Backward LateralLateral Straight LegStraight Leg

Marching (Linear)Marching (Linear)

Skipping (Multi-Focus)Skipping (Multi-Focus)

Neural ActivationNeural Activation

Movement Specific Rapid ResponseMovement Specific Rapid Response Linear Focus &Linear Focus & Multi-FocusMulti-Focus

Rapid Response 2-inch Rapid Response 2-inch

RunRun

Rapid Response Lateral Rapid Response Lateral

BaseBase

Athletes’ Athletes’

Performance Performance

Mentorship Program Mentorship Program

InformationInformation

www.athletesperformance.comwww.athletesperformance.com