Purpose of warm up The Wildcat Way Developing a warm up for your program Meet Day warm up.
13
Warm Up Zach Kindler Mackie Valentin
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Transcript of Purpose of warm up The Wildcat Way Developing a warm up for your program Meet Day warm up.
Warm UpZach Kindler
Mackie Valentin
What will be Covered
Purpose of warm up
The Wildcat Way
Developing a warm up for your program
Meet Day warm up
Why
Neuromuscular Facilitation› Type and design can alter
Mental Preparation› Continuously has to change
Bring team together› Only time where entire team is together
Coach the Warm up This is not a time to stand back and
prep with the coaches
Coach the Warm up
Developmental time of practice
Don’t rush through this, get something out of it› Don’t just go through the motions!
Wildcat Way
Cardiovascular warm up› 800m
Pillars-Abdominal routine› Have a leader and change it up› 6-10 x 10 exercises
Wildcat Way
Dynamic Stretch routine› Leg Swings, calf stretch, scissors, eagles
Wildcat Way
Skip series› Arm swings, neuromuscular facilitation› Changes according to the day and time of
year
Wildcat Way
Break into groups› Metabolic warm up› Fast A› Event Specific
Warm-Ups Skips w/ Jog Back: W/ Big Arms(forward and backward) Swing Arms Across Arms Opposite Skip Sideways w/ Big Arms Step Overs Karioka w/ High Knees Fast A Metabolic Quick A (Bring for just over ankle fast) Walking Form A Fast A right leg A Skips Fast A left leg Fast A Fast A Alternating Walking Form B Double Fast A right leg B Skips Double Fast A left leg Fast B Double Fast A right leg High Knee Double Fast A alternating Butt kicks Straight leg shuffles: Sewing Machines w/ A right leg w/ A left leg Extra additions w/ A alternating w/ double A right leg Straight leg shuffles w/ double A left leg Skips for height w/ double A alternating Skips for distance
Skips for height and distance 5 Step Burst (Falling forward form sprint) Cone drills Hands on knee Build up (50-100meters) Arms in front Three-point Arms at your side Sumo (legs wide, hands on hips)
Developing your warm up
Variables› Time of year› Type of workout› Event groups
Be vocal during the warm up and take some time to explain it
Expect a certain level of commitment
Meet warm up
If they have bought into the practice warm up, this will be easy.
Each event needs a type of warm up
Mental preparation has to be coached› Develop a routine
Contact Information
Zach Kindler [email protected] phone 785-594-4580
Mackie [email protected] phone 785-594-4588
