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)
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.
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