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Pre-Game Warm ups
� Warm ups should include the following components:
� Aerobic – light jog or cycle
� Dynamic movement / stretching
� Leader should attempt to include movements to activate all major muscle groups and joints
� Try to mix quick movement with slow to keep heart rate elevated
� Graduated explosive movements and sprints
� Neural preparation
� Include exercises or movements that require coordination of brain and body
activation
� Athletes should be sweating by the end of their warm up!
Example
� Jog 5 min
� High knees, butt kicks, straight leg kicks, walking quadriceps stretch, swoops, carioca – trunk rotation, figure 4 hip stretch, sumo squat, side shuffle, side lunge, carioca – knee drive, hip openers, skipping arm circles– forward and backward
� Always emphasis arm movement and posture
� Graduated build to sprint
� 75%, 85%, 100%
� Can include jumps, turns, transitions etc.
� Fast feet, slow arms; leader cued movements
� Right, left, jump, down, spin
� Give athletes 2 – 3 minutes to work on specific areas of need