We have talked about warm ups for a while. I wrote this blog last year on the topic, and earlier this year I gave you this time saving warm up. The time saving warm up from this year was a weight room focused version of this pre-practice/game warm up. Side note, you might call it movement prep and not warm up. Whatever. Use that word/saying and know that this is for you.
Where this all came from is my former colleague Kyle Hashimoto. Kyle and I worked together for over 3 years at Towson. Here is a pic of he and Zach Woodard (who also worked with us at Towson) and my kiddos.
Kyle was AWESOME a reading and continued education (he was a SCN member before he got to Towson, and in fact learned about the opening at Towson because of SCN). One of the people Kyle studied was Zach Decant. In Zach's book Movement Over Maxes (which you can learn about right here) or from one of Zach's other resources, Kyle learned about this warm up idea.
Since Kyle knew I am obsessed with doing the best thing ever, he told me about this warm up since he thinks it can make things better. I was hooked. So we came up with a bunch of differenert versions of it, and applied it ASAP.
"All it is" is doing an in-place movement, followed by a traveling movement. Here is an example of what we would do.
IP - heel up grab
T - FWD skip w/ arm swing
IP - toe up toe touch
T - BWD skip w/ arm swing
IP - figure 4
T - Tall side shuffle w/ arm swing
IP - squat
T - Tall side shuffle w/ arm swing
IP - hip circles
T - High Knee Run
You get the point right?
Reps? You figure out what works for you.
Movements? Again, figure out what works for you and your team. But know this will be a chance for you to micro dose and touch on qualities you otherwise miss on. In season with football this is when we would touch on hops and leaps. We would also touch accel and max velo work depending on the day of the week.
*CAVEAT*
For these hops, leaps, and sprints I would have the players do the movement, and then walk back to the line they started on for the next exercise. We would place these movements at the end of the warm up anyways, since they look the most like practice.
So there you have it - try it, use it, and let us know how it works.
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