Continuing with the previous post on our warm up, I have included some pics and vids of example our band warm up. Here is the schedule of our tasks on this day:
Roll-out/Tennis Ball
Hurdle Mobility- Lateral
Kneeling Psoas
We always incorporate a stretch for the hip flexor complex in hope to get better recruitment of the posterior musculature in the following activation drills.
"Squeeze glute, lean toward knee, Look at hand"
Wall V Stretch
This stretch is great to get a quality stretch of the adductors to really help open up the hips before a lower body session.
"Squeeze glutes, keep toes dorsi-flexed and pointed toward you"
After these stretches we get them set up in lines and give them a band for the specific band warm-up. These exercises are done in a controlled yet higher paced routine.
Straight Leg Lateral Walk x5 ea
"Legs straight, toes forward. Don't Sway"
Straight Leg Forward/Backward x5 ea
"Keep tension on band, don't lean forward"
Monster Walk Forward/Backward x5 ea
"Chest Up, Heel to toe, keep knees out"
Leg External Rotation x10
"Toes forward, Bring back slow, squeeze glutes to pull band!!"
Tall Marching x5 ea
"Stomach tight, Don't Bend at the waist, stay tall"
Dot Drill 4-6 movements 15-20 sec
Plyos
Movement Drills
One of the first comments I got from an athlete after doing this quick and simple routine was "Wow, My legs feel so...Free!" It is not uncommon to see the athletes moving their legs throughout the new found range of motion after activating many dormant muscles. Most of these movements are geared toward activation/strengthening of the glutes and psoas, essential muscles to help stabilize the athlete under loads during a lower body day.
No comments:
Post a Comment