Post on 03-Jul-2020
WARMUPS & WARMDOWNS2017 CHSCA CLINIC
KELLI KUNZ MOUNTAIN VISTA HIGH SCHOOL TRACK & FIELD
▸2015- present: Mountain Vista HS, Co-Head T&F Coach
▸2010-2014: Wheat Ridge HS, Asst. Coach
▸2009: : Mayfield Senior School (Pasadena, CA), Asst. Coach
▸USATF Level 3 - Sprints/Hurdles
▸USATF Level 2 - Youth Specialization
▸USTFCCCA Certified Jumps Specialist
▸USATF/USOC Emerging Elite Jumps Camp
▸NACACTFCA Youth Athletics Conference
WARMUPS
WHY WE WARMUP▸ Prepare the body for the training session/competition
▸ Alleviate restrictions
▸ Increase Range of Motion
▸ Increase work capacity
▸ Teach components of sprints mechanics
▸ Improve biomotor abilities:
Speed, Strength, Coordination, Flexibility/Mobility, Endurance
USE THE WARMUP TO CREATE A BETTER
ALL-AROUND ATHLETE
Sprinting is a learned skill!
Use warmups to teach athletes the basics of posture, arm & leg
mechanics, big ROM, and proper angles for force production
POOR ALIGNMENT & DECREASED R.O.M. =
INEFFICIENCY
REDUCED FORCE PRODUCTION
RISK OF INJURY
SLOWER TIMES/MARKS
LOGISTICS
▸ Space restrictions, safety considerations and organization
▸ Surface: track, turf/grass, hallway
▸ Duration:
Practice: 20min general, 10-15min event specific
Competition: 45min - 1 hour (allocate time for checking in, waiting for run-thous, sharing hurdles, etc)
Remember… the warmup can be quite a workout for some athletes, especially early in the season. Take this in to account when planning the practice session!
CONSIDERATIONS FOR WARMUP DESIGN
VARIETY, VARIETY, VARIETY!
Consider using different warmups for different training themes
▸ Speed Warmup
▸ Tempo Warmup
▸ Active Recovery Warmup
▸ Competition Warmup (extension of speed warmup)
▸ Event-specific Warmups
▸ “Walking Wounded” Warmups
CONSIDERATIONS FOR WARMUP DESIGN
CONSIDERATIONS FOR WARMUP DESIGN
MATCH WARMUP EXERCISES TO THE DAY’S TRAINING THEMESpeed Development - Acceleration
▸ Ex: Straight leg bounds into a stride, Skips for Height, Wall Runs
Speed Development - Max Velocity
▸ Ex: High Knees into a stride, Wicket runs
Active Recovery- Low intensity
▸ General strength/Mobility circuit, no sprint drills, no sprinting
CHALLENGE COORDINATION & KEEP IT INTERESTING!INSTEAD OF JOGGING LAPS, CREATE A “MOBILITY JOG”
▸ 50m skips w/ arm swings
▸ 50m skips w/ arm circles
▸ 50m side shuffle (facing inside of track)
▸ 50m side shuffle (facing outside of track)
▸ 50m skip & scoop
▸ 50m skip & lunge
▸ 50m backwards jog
▸ 50m jog
CONSIDERATIONS FOR WARMUP DESIGN
CONSIDERATIONS FOR WARMUP DESIGN
PROGRESSIONS
General to Specific
Simple to Complex
Change up your warmup drills every 3-4 weeks
CONSIDERATIONS FOR WARMUP DESIGN
MVHS SPEED WARMUP▸ Planks
▸ Joint Mobility: (“head to toe”, ankle circles, trunk twists, etc)
▸ Movement Exercises (Heel walks, walking lunges, etc)
▸ Mobility Jog/Skips (jog 10m - movement 20m - jog 10m)
▸ Dynamic Flexibility/Mobility (scorpions, donkey kicks, leg raises, etc)
▸ “Walking Stretches”, Leg Swings
▸ Sprint Drills (A skips, C skips, Straight leg shuffle, etc)
▸ Strides, Accelerations
▸ Event Prep
CHALLENGE COORDINATION IN YOUR DRILLSGet creative with your sprint drills…
“A” DRILL VARIATIONS:
▸ A March
▸ A Skips
▸ A2’s
▸ Backwards A Skips
▸ Lateral A Skips
▸ Fast leg
CONSIDERATIONS FOR WARMUP DESIGN
A MARCH
A SKIP
LATERAL A SKIPS
A2’S
FAST LEG
“HIGH KNEE BUTT KICKS”
HIGH KNEE BUTTKICKS INTO STRIDE
WARMUP FINAL THOUGHTS
▸ Explain the WHY for one drill or exercise everyday
▸ Use warmups to gauge the mental/physical wellbeing of athletes and don’t be afraid to adjust practice plans as necessary
▸ Be an active participant in warmups, not just a spectator. Provide feedback and use this time to chat up the kids (not the other coaches!)
WARM DOWN
MATCH YOUR WARM-DOWN TO THE DAY’S TRAINING THEMETempo
▸ Jog, barefoot jog, relay exchange jogs
Speed
▸ Relaxed technical strides, backwards strides
▸ Skips, Side Shuffle
▸ Multi-Throws (UHF, OHB, etc)
Active Recovery
▸ Mobility circuits, Lower Leg Circuits, Med Ball Throws
WARM-DOWN ACTIVITIES
BACKWARDS STRIDE
UNDERHAND FORWARD
OVERHEAD BACK
HAMMER HIP
MOBILITY
INCHWORM CRAWL
BACKWARDS INCHWORM
SPIDERMAN CRAWL
WALKOVERS W/ MED BALL
BACKWARDS WALKOVERS
SIDE SCISSORS - 2 FWD, 1 BACK
OVER UNDERS
POST WORKOUT ACTIVITIES
POST WORKOUT ACTIVITIES
“MIRROR DRILLS”
1-2 sets of 10-20:
▸ Straight Leg Extension (backwards as high as possible)
▸ Bent Leg Extension (“upright donkey kicks”, push back/up w/ heel)
▸ Hip Abduction (straight leg sideways as high as possible)
▸ Single leg Reach & Squat (keep knee in line w/ toes, reach hand to opposite foot, don’t let knee fall inward)
POST WORKOUT ACTIVITIES
LOWER LEG STRENGTHENING
SHIN SPLINT PREVENTION
▸ Ankle Alphabet
▸ Ankle Circles
▸ Heel Walks, Toe Walks, Bouncy Walks, etc
▸ Calf Raises
▸ Duck Walks: 2 x 10m forward, backward, lateral
POST WORKOUT ACTIVITIES
TRIGGER POINT THERAPY
Foam Roller
Massage Stick
Lacrosse Ball (my fav)
▸ Roll w/ pressure until a tender spot, then hold for 30-60sec
▸ Work upstream & downstream of pain/tightness
▸ 10 min rollout before
static stretching
everyday
POST WORKOUT ACTIVITIES
RESISTANCE BANDS
20m (each way) Lateral Walk, 20m (fwd & bkwd) Monster Walk
Laying On Ground:
▸ 8 x each (hol 2sec at top): Leg Raises, Side Leg Raises, Clam Shell, Heel Slide
Standing:
▸ 8 x each: Hip Extension, Hip Flexion, Adduction, Abduction
8 x each: Ankle Dorsiflexion, Ankle Inversion
POST WORKOUT ACTIVITIES
FLEXIBILITY
▸ Static Stretching at end of session
▸ Extended Static Stretching once a week
▸ Assisted Stretching (partner, w/ band, etc)
▸ Yoga every once and awhile if possible
POST WORKOUT ACTIVITIES
CRYOTHERAPY
▸ Ice Packs
▸ Ice Massage
▸ Ice Bath
▸ Whole Body Cryo
GREAT RESOURCES FOR WARMUP/WARMDOWN DESIGN & INJURY PREVENTION