Nota 1E warm up under the miscroscope





  Richard Scrivener, MSc, CSCS

    

        



      





          

       



       

         

         

           









          











        

        











         









         

           



            

   





          



 



 





  





         





       

  



 

     

           

      

       

       





          

        



       

         

          

       









    



 





        





 

         

     



     

      

        



       

       





  

        

        

       

  

   

    



      

        





     







 

       



   

       







        

       



       



       



        





 

     



 

     





      

     

       



        

      



       

       

       



         

 



  



       

      



       



  





      



     

 









      

      



       



 



      







       









     







         











   



           

             

  







9. Safran M, Garrett W, Seaber A, Glisson R,

     

1. American College of Sports Medicine. ACSM’s

Ribbeck B. The role of warm-up in muscular

       

guidelines for exercise testing and prescription.

injury prevention. 

        

(6th ed.). Philadelphia, Lippincott Williams &

. 16(2):123 – 129. 1988.

    

Wilkins. 2000. 10. Samuel M, Holcomb W, Guadagnoli M,

        

2. Baechle TR, and Earle RW. Essentials of

Rubley M, and Wallmann H. Acute effects of

       

strength training and conditioning (2nd ed.).

static and ballistic stretching on measures of

        

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strength and power.  . 22(5):1,422 – 1,428.

               

3. Chen M, Fan X, and Moe S. Criterion-related



validity of the Borg ratings of perceived exertion

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       

scale in healthy individuals: a meta-analysis.

11. Schmidt R, and Lee, D. Motor Control and



. 20(11):873 – 899.

Learning: a Behavioral Emphasis. (4th ed.).



2002.

Champaign, Il: Human Kinetics. 1999.



4. Fletcher I, and Jones B. The effect of different

12. Sweet S, and Hagerman P. Warm-up or no



warm-up stretch protocols on 20 meter sprint

warm-up. .



performance in trained rugby union players.

23(6):36. 2001.

       

.



18(4):885 – 888. 2004.



13. Thacker S, Gilchrist J, Stroup D, and Kimsey JR C. The impact of stretching on sports injury

      

5. Gambetta V. Athletic development-the art

risk: A systematic review of the literature.



and science of functional sports conditioning.

.



Champaign, Il: Human Kinetics. 2007.

36(3):371 – 378. 2004.

       

6. Hedrick A. Physiological responses to warm-



up.  14(5):25 – 27.

    

7. Myer G, Ford K, and Hewett T. Rationale and



clinical techniques for anterior cruciate ligament

        

injury prevention among female athletes. 

      

. 39(4):352 – 364. 2004.

      

8. Nilsson J, and Thorstensson A. Ground reaction forces at different speeds of human

      

walking and running. 

      

. 136(2):217 – 27. 1989.

               



   





Warm-Up

10 min.

4 – 30 min.

Main Session

40 min.

12 – 120 min.

Cool Down

10 min.

4 –30 min.

  • Neck:

 See figures 1 a and 1 b

 

• Shoulder rolls:

Move shoulders in a circular shrug motion with arms relaxed by sides

 

• Arm Curls:

Swing arms lightly by sides making an exaggerated bicep curl-like movement

• Wrist Circles:

With arms held out in front, make circular movments

 

• Alternating Arm Swings

See figure 2

• Chest Hugs

Stand tall and wrap arms around body with a hugging motion. Reverse and lightly swing arms out and away from the body

• Arm Circles

Keeping the arms straight, make circular movements coming close to the side of the head

 

• Spine Rotations / Tai Chi Slaps

See figure 3

• Groin Circles:

Stand tall and lift knee towards chest whilst moving the leg away or towards the body in a



circular movement



• Knee Raises

See figures 4a and 4b

 

• Heel Kicks

Lift the heel of one leg towards the buttock on the same side, alternating legs

• Ankle Drives

Position one foot forward slightly of the other keeping the involved side on the ground. Gently flex the knee whilst pushing it foward on the toes. Move the knee back to the start position and repeat continuously



 





6

20%

Complete Rest

7

30%

Very, very light

8

40%

9

50%

10

55%

11

60%

Very light, easy to sustain

Fairly light, reasonably comfortable, breathing slightly deeper and quicker

12

65%

13

70%

Somewhat hard, steady pace, sweating, difficult to talk continuously

14

75%

15

80%

Hard, rapid breathing, very warm, profuse sweating

16

85%

17

90%

Very hard, pounding heart rate, deep fast breathing

18

95%

19

100%

Very, very, hard, struggling to keep going, every muscle is screaming

20

Exhaustion

 



Treadmill

In-place jogging

Stationary Cycle

Shadow-boxing

X-Trainer / Elliptical Trainer

Skipping

Stepper

In-place medley: star jumps – spotty dogs – squat thrusts – high knees jogging – stair climbers

Rower



 



 • Open arms (varied angles)

Stand tall and swing the arms open away from the body, changing the angle of the



direction of movement randomly

• Alternating arm swings + reach

See figure 6



• Long arm rotations + pivot

Stretch arms out horizontally and begin to rotate the torso side-to-side builidng up



momentum. Be sure to pivot on both feet in the direction of the swinging arms

• Posterior step and reach

See figure 7



• Squat and swing

Perform a body weight squat movement whilst swinging the arms backwards. As you



stand tall, allow the arms to swing upwards, in front of you, and to the side of the head.



• Lose leg swings

Stand tall and lift one foot off the ground. Keeping the leg relatively straight, swing the leg



forwards in front of the body and backwards behind the body keeping the pelvis steady

• Lateral lunge and rotate

See figure 8



• Step and reach

Take a step forward off the lead leg, keeping it relatively straight, treach down with both



arms towards the lead foot. Maintain a neutral/flat back position with the eyes looking downwards, then step back and stand tall

• Split feet woodchop

See figure 9



 



• Kettlebell front squat – 3 x 15 reps

See figures 10a and 10b

• Shoulder press and rotate – 3 x 12 / 12 reps

See figures 11a and 11b

• Split-stance single-arm row – 3 x 12 / 12 reps

See figures 12a and 12b

• Transverse plane lunge – 3 x 12 / 12

See figures 13a and 13b

• Cable push with rotate – 2 x 12 / 12

See figures 14a and 14b



















































