Speed Warm Up

Perform At Your Best With This Dynamic Warm Up For Speed Training Or Pre-Game

Your warm up is the first major key in your sports performance and all too often as athletes we rush into proctice or games simply relying on the team warm up. There are 3 areas that must be mobilized and the surrounding muscles activated in our to guarantee optimal performance.

We don’t hope that team warm up is enough. Take responsibility for your mobility & activation before games/practice.

Ankles, Knees, Hips & Shoulders are key areas that must be focused in in the pre-game/practice environment if you want to truly maximize your performance and reduce the possibility of pulled muscles or major injuries.

By focusing on mobility of these joints and the activation of the muscles surrounding these joints we are able to improve the quality of movements and allow for greater amounts of power to be expressed on the field or court.

Here's a list...

  • The Hip Joint Is Key For Producing Power From From The Glutes & Is Primary Muscle In Sprinting & Jumping Movements.
  • The Knee Joint Is Key For Producing Power From The Quads & Hamstrings Along  Which Transfers Power Down The Chain.
  • The Ankle Joint Is Key For Transfer Of Power From The Legs Into The Ground. With Proper ROM We Apply Force In Better Angles.

The biggest thing we see as coaches is athletes that simply go through the motions during warm up and somehow expect their speed & agility to be their best. In order to achieve optimal sports performance you must identify the areas that are stiff and warm up with intent.

Maximize Your Performance And Reduce Pulled Muscles Or Major Injuries

Use this warm up prior to your next training session, practice or game and pay attention to how your body feels before and after.

Warm Up 3-5 Rounds

  1. 10-15 Lateral Leg Swing
  2. 10-15 Leg Swing + Arm Drive
  3. 10-15 Ast. Pawing Drill
  4. 10 RDL To Leg Drive

The hips need to be warmed up into extension, the posterior chain needs to be prepared to be stretched and then contracted, the shoulders need to be warmed up for proper arm swing, the lower legs (calves) need to be warmed up, and if you're going to be doing sprinting especially, the muscles around your spine need to be ready.

Key takeaways

  • The Hip Joint Is Key For Producing Power From From The Glutes & Is Primary Muscle In Sprinting & Jumping Movements.
  • The Knee Joint Is Key For Producing Power From The Quads & Hamstrings Along  Which Transfers Power Down The Chain.
  • The Ankle Joint Is Key For Transfer Of Power From The Legs Into The Ground. With Proper ROM We Apply Force In Better Angles.

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