Share From : http://tfxc.groups.cnu.edu/training-focus/warm-up-protocols/general-warm-up-protocol/specific-warm-up-protocols
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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)
Straight Lunge Walk/Walking Toe-Touches (x10 each)
Zig-Zag Lung Walk/Walking Quad Stretches (x10 each)
Leg Shakes & Arm Swings
Lateral Lunge Walks/Hip Rotations (x10 each)
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.