Friday, February 23, 2018

WARM-UP PROTOCOLS

Sport_Medicine_Online

Share From : http://tfxc.groups.cnu.edu/training-focus/warm-up-protocols/general-warm-up-protocol/specific-warm-up-protocols
Picture from :http://bmsi.ru/doc/1fcdc3a1-3e3a-4bbc-b8b6-fac972dec0ee


Follow the link at the bottom for the General Warm-Up Protocol
A proper warm-up serves to prepare both the body and mind for the focal activities of the training session or competition. The process must gradually bring you from your current physio-mental state to one that matches the intensity, arousal, and pace needed for your next activity. It should be clear then, too, that Transition Protocols may be necessary when moving from one training unit to another or from one event to another in competition. Likewise, Cool-Down Protocols are essential to effectively return your body to its base state after a training session or competition so that proper recovery can commence.

An effective warm-up routine follows, in order, four phases:
        1.  Raise the body's core temperature (increase capillary blood flow);

        2.  Improve the mobility of the joints (increase range of motion);

        3.  Prepare the muscles for the dynamic needs of the activity (increase pliability); and

        4.  Prepare for the specific movement patterns of the focal activity.



A corresponding psychological transformation must accompany this physical process. Often simply focusing on the physical elements of the protocol and their demands will suffice to bring your mental state to that required for the target activity.


A note about static streching :

Recent research is finding that static stretching (holding a stretch for several seconds) may actually be detrimental to subsequent athletic performance. This may, in part, be due to fatigue—as a muscle is stretched to near maximal length, a protection response is engaged and the muscle attempts to contract and therefore fights against the stretch for a time before it relaxes. For this reason, we will make only very limited use static stretches in our warm-up protocols

Static stretching does seem to have a positive effect on the recovery mechanisms our bodies need after a workout.  For that reason, it is important to include them in our post-workout flexibility routines.

GENERAL WARM-UP PROTOCOLS
Follow the link at the bottom for the Event Specific Warm-Up Protocols

Feet & Focus
(sock- or barefeet)
1 minute Balance Stands (each foot)
Normal Walk (25m)
Evert Walk (25m)
Invert Walk (25m)
Pigeon Toe Walk (25m)
Duck Foot Walk (25m)
Backwards Toe Walk (25m)
Heel-Toe "Walk of Life" (25m)
Heel Walk (25m)

 Med Ball Warm-Up
 Loco Warm-Up
Standing Partner Twists (x10 each)
Standing Figure-8's (x10 each)
Kneeling Partner Twists (x10 each)
Kneeling Figure-8's (x10 each)
Hammer Throws (x5 each)
OverHead Back Throws (x5)
Between Leg Forward Throws (x5)
Straight & Lateral Switch Jumps (x20 ea)
Alternate with Crunches & Push-ups
Ankle Circles & Toe Grinds (x10 ea)
 5 min Build-up (Sweat) Run
Ankle Run -> Straight Leg Bounds (50m)
Ankle Circles (x10 each)
Backward Run Build-Up (50m)
Leg Swings (x10 each)
Ankle Run -> Straight Leg Bounds (50m)
Toe Grinds (x10 each)
Backward Run Build-Up (50m)
Super Leg Swings (x10 each)

Straight Lunge Walk/Walking Toe-Touches (x10 each)
Carioca (50m)
Zig-Zag Lung Walk/Walking Quad Stretches (x10 each)
Carioca (50m)
Leg Shakes & Arm Swings
Windmills (50m)
Lateral Lunge Walks/Hip Rotations (x10 each)
Windmills (50m)

             Specific Warm-Up Protocols
Each event group and particular training unit will have its own Session Specific Warm-Up Protocol to bring your body from a general state of preparedness to the point where your body is ready for the particular demands of that training unit or event.

Early in the year, the Specific Prep Protocols may make up a significant part of the event training unit as they incorporate fundamental movement skills.
Interval Prep
Sprint Technique Prep
A-Skip Run-outs (30m+20m)
High Knee Run-outs (30m+20m)
L/R/Alt Knee-Pop Run-outs (30m+20m each)
Striders (50m each)
Hard Acceleration (50m)
High Knee Walk (30m)
High Knee Skips (30m)
High Knee Run (30m)
L/R/Alt Knee-Pops (30m each)
Striders (50m each)
  
High Jump Prep
Long/Triple Jump Prep
High Knee Walk (30m)
High Knee Skips - for height (2 arm) (30m)
L/R/Alt Knee Pops (30m each)
Ankle Alphabets (each foot)
Slalom Runs (50m each)
Slalom Gallups (50m each)
High Knee Walk (30m)
High Knee Skips - for height (TJ = 2 arm) (30m)
High Knee Runs (30m)
L/R/Alt Knee Pops (30m each)
Rudiment Hops (30m each)
Gallup Runs (50m each)
Striders (50m each)
   
Hurdle Prep
Pole Vault Prep (with poles)
Leg Bobs (x10 each)
Straight- & Bent-Leg Can-Cans (10h each direction)
Wall Trail Leg Pops (x10 each)
Hurdle High Knee Walks - Straight/Side (30m each)
Pop-Overs (x10 each)
High Knee Skips - for height (30m)
Lead Leg (“B”) Skips (30m)
High Knee Runs (30m)
Trail(+Lead) Knee Pops (30m each)
One-Step Low Hurdle Series (lead, trail each x5h)
High Knee Walk (30m)
High Knee Skips (30m)
High Knee Run (30m)
L/R/Alt Knee Pops (30m each)
Pole Carries/Drops/Plants (2x50m each)

Med Ball Series (Stand OH, Prone Down, Prone C-T)
Inv Therapy (Hand Stand, Inv Push-Ups, 30m Walk)
Wall Plant Series (Standing, 1-Step, 3-Step, High)
Plant Rhythms (Stubbies; walk, jog, pops x50m ea)
Short Apps (Separation, Flats, Inversions, F-Ps)
   
Rotational Shot Put Prep
Glide Shot Put Prep
Entry Series
Pivot Progressions
High Knee Drops & Calf-Kisses
Blue Mat Series (90-Ups, Pivot-Ups, Pivot-Pops)
South African A & B
Turn to Power

Release Series
Power Positions/Grinds/Touch-Grinds
Shot Sowing
(A) Square Throws
(B) Twist Throws
(C) Jump-Twist Throws
High-Fives
Entry Series
Rhythm Rocks
A-Frames
Entry Dance
Drive to Power


Release Series
Power Positions/Grinds/Touch-Grinds
Shot Sowing
(A) Square Throws
(B) C Throws
(C) Twisted C Throws
High-Fives
   
Discus Prep
Weight/Hammer Prep
Entry Series
Pivot Progressions
High Knee Drops & Calf-Kisses
Blue Mat Series (90-Ups, Pivot-Ups, Pivot-Pops)
South African A & B
Turn to Power
  
Release Series
Bowling/Vertical Tosses
Power Positions/Grinds/Touch-Grinds
Twisted C Throws
Hip Throws
90s/(180s)/90 -> 270s/270s
Fast Turns & Transitions (1 & 2 Arm)
Ghost/Med Ball/Implement Winds

Wind -> 270s
Endless Slow Turns
Speed Turns

Thwack/Broom Releases
Wind & Release
   
Javelin Prep 
 Shoulder Mobility
Giant Circles (with &      
 without jav)
Javelin Windmills
Javelin Assisted Stretches
Resisited Javelin/Bungee     Pulls
Release Series
Hip-Pops
Square Sticks
1/4 - Turn Sticks
Power Sticks
Power Flats 
Approach Series
XO Walks
XO Runs
Rhythm Runs/Transistion Runs
Runway Crawls 


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