Athleticism Multi-stage Warm-up

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The warm-up is “active” not continuous. It should build progressive= ly in intensity into the workout. There is a great emphasis on mobility not mu= ch on static flexibility. Flexibility is trained as a separate training unit.<= o:p>

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1) Mi= ni Band Routine (12” band above ankles)

&= nbsp; Sidestep

&= nbsp; Walk - Forward/Back

&= nbsp; Carioca

&= nbsp; Monster Walk

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2) Balance & Stability

&= nbsp; Single Leg Squat (Hold each position five counts)

&= nbsp; &nbs= p; a) Straight 2 x ea leg

&= nbsp; &nbs= p; b) Side 2 x ea leg

&= nbsp; &nbs= p; c) Rotation 2 x ea leg

Balance Shift

&= nbsp; &nbs= p; Shift Right - Shift Left

&= nbsp; &nbs= p; Forward Right - Forward Left

&= nbsp; &nbs= p; Back Right - Back Left

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3) Ba= sic Core (3 Kg Med Ball)

&= nbsp; Wide Rotation x 20

&= nbsp; Tight Rotation x 20

&= nbsp; Side to Side x 20

&= nbsp; Chop to Knee x 20

&= nbsp; Figure 8 x 20

&= nbsp; Big Circle x 5 each direction

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4) Mu= lti Dimensional Stretch

Lunge & Reach Series ( 2 reps i= n each plane – Forward/Side/Rotational)

= Reach Up

= Reach Out & Down

= Reach Across

Jack Knife Crawl x 5

Creepy Crawl x 5

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5) Hip Mobility (Five Hurdles)

&= nbsp; Hurdle Walks – Over

&= nbsp; Hurdle Walks – Under

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6) Ac= tive Stretch ( No&nb= sp; more than two minutes)

&= nbsp; Calf

Hamstrings

Psoas

Lats

Pecs

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7) Coordination (All @ 30 meters x 2)

Skip

Crossover Skip

Side Step <= /o:p>

Carioca

Backward Run

High Skip

High Skip with Rotation

8) Accelerations

&= nbsp; 4 - 6 x 30 meters

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9) Ev= ent Specific Activities

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In addition to warm-up t is best to develop various modules that address fundamental movements that underlie all the events in track & field. I suggest that you have two to three balance modules that your can utilize bo= th in warm-up and spaced at strategic interval throughout the workout as “active rest.” The same is true with other components. The following balance modules were developed by Steve Myrl= and of Myrland Sports Training in Madison, Wisconsi= n:

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Basic Balance (do these drills on firm, flat ground):

&nb= sp; Static balance without movement, balancing on each foot

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Progress to barefoot Repeat with eyes closed; t= hen progress to dynamic balance<= span style=3D'font-size:12.0pt;font-family:"Arial","sans-serif"'>

Dynamic Balance

&nb= sp; Forward step to balance on each foot

&nb= sp; Backward step to balance on each foot

&nb= sp; Lateral step to balance on each foot

&nb= sp; Transverse step (turn and step) to balance on each foot

Repeat with eyes closed; then progress to balli= stic balance

Ballistic Balance

&nb= sp; Forward bound to balance on each foot

&nb= sp; Lateral bound to balance on each foot

&nb= sp; Backward bound to balance on each foot

&nb= sp; Transverse (turn & bound) to balance on each foot

T= he footwork component of athleticism can be addressed daily through use of the= ABC Agility ladder. The following ar= e is a basic module that can be used as part of warm-up:<= /p>

ABC Agility Lad= der Footwork Module I

&= nbsp; Forward 2 In

&= nbsp; Forward 1 In

Lateral 2 In

In/In – Out