docABD_dynamic_warm_up 1 - Athletic Body Development
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ABD_dynamic_warm_up 1 - Athletic Body Development
ATHLETIC BODY DEVELOPMENT STEFAN ADLER ATHLETIC BODY DEVELOPMENT STEFAN ADLER Cramerstraße 11 • 37073 Göttingen • Phone: +49 (551) 99 50 278 • Mobile: • 49 (176) 21 19 47 05 • www.athelticbodydevelopment.de • [email protected] Cramerstraße 11 • 37073 Göttingen • Phone: +49 (551) 99 50 278 • Mobile: • 49 (176) 21 19 47 05 • www.athelticbodydevelopment.de • [email protected] Stationary Exercises: DYNAMIC WARM UP General Warm Up GOALS (KURZ, 2001): - Low arm cross JJ Flings Crossover lunge Crossover OH rev lunge Burpees Boxing* Ankle circuits Ankle ext/flex Ankle stability cycle Foot crunches A skip Improved alsticity and contractibility of muscles Greater efficiency of the respiratory and cardiovascular system Shorter reaction Improved perceprtion Better concentration Improved coordination Regulation of emotional stress WHAT IS DYNAMIC STRETCHING? Jumping Jack Lunge rev lunge + knee lift BWT squat SL burpees BWT GM´s Knee circles Ankle inversion/reversion Ankle ABC BB eversion/inversion B skip Seal jumps Rev. Lunge Sinle leg RDL´s Prisoner squat Rope skipping* Sumo squat 2 hamstring Hip circles Ankle flips Negative toe rises Plate pushes (ev/inv) C skip Lower back mobility/ muscle activation “ controlled movement through the active range of motion for each joint” Cat/ camel Bent knee twist Supine scorpion (IrCr) Hip crossover Back bridge Back bridge march Lazy superman WHAT IS DOES: - improves performance in sprints, jumping tasks and agility tests increases dynamic range of motion reduces injury rates when compared with a static stretching program Yoga twist Trunk twist windmills 90-90 Figure4 back bridge Birddog Sky divers Side twist Prone scorpion Quadr.oblique crunch (SL) Single leg back bridge Superman Rollovers into V/ hurdle KEY POINTS: - Proper Execution and smooth exercise execution Drills selected on sport demands and individual weaknesses Hip mobility/ glute activation Fire hydrant quadr. hip cycle Knee 2 arm pit Groiners Walk under Hip corrections Deep wideout drops SL mountain climbers Int./ext. Hip rotations Low lateral squat RDL 2 snatch pullthru MAGNIFICIENT MOBILITY – 10 Minutes to Better Flexibility, Performance and Health (Eric Cressey & Mike Robertson) Inside leg raise st. hip cycle Inside mountain climbers Spiderman push ups Over/ under Sumo squat Str. leg raise Rollovers into V/ hurdle OH squats Drop lunge Outside leg raise Leg swings Outside mountain climbers Step over Gate swings Supine leg whips Str. leg side raise Hurdler lead leg pick ups OH rev lunge Sots press T-push up Long arm swings Supine bridge Plank rows Trunk rotation Wall slides Lateral bridge JJ DB scarecrows Shoulder raises (var.) arm circles (small2big) Lateral bridge Neck rolls Y/T/W/L Supine bridge 2 push up Retroversion DB skiers Upper body Ich nutze alle Übungen aus dem unten aufgeführten Dynamic Warm Up Pool um die Athleten auf die Trainings- bzw. Wettkampfbelastung vorzubereiten. Ich hoffe, dass ihr im Laufe der Zeit viele Übungen in der Video oder Bilder Rubrik wiederfinden werdet. Natürlich habe ich diese Übungen NICHT selber entwickelt. Oftmals ist es mühselig das Rad neu zu erfinden…daher gilt die grundlegende Regel: ABSORB – MODIFY – APPLY! Ich danke Eric Cressey und Mike Robertson (Magnificient Mobility), der PARISI SPEED SCHOOL (Warm-up Method), Mark Verstegen (Core Performance), Coach X und 62 (GPP Program), INNO sport und Joe DeFranco für ihre Ideen und Inspiration. Dynamic Warm Up ARTIKEL auf www.athleticbodydevelopment.de Scap push up Shoulder rolls Shoulder dislocations Reach roll and lift Long arm circles Retract/row/rotate Lateral bridge progr. Empty cans Dynamic Warm Up ARTIKEL auf www.athleticbodydevelopment.de 1 2 ATHLETIC BODY DEVELOPMENT STEFAN ADLER ATHLETIC BODY DEVELOPMENT STEFAN ADLER Cramerstraße 11 • 37073 Göttingen • Phone: +49 (551) 99 50 278 • Mobile: • 49 (176) 21 19 47 05 • www.athelticbodydevelopment.de • [email protected] Swiss Ball Exercises Glute bridge Russian twist Lift & curl Y/T/W/L Supine bridge scorpions Cramerstraße 11 • 37073 Göttingen • Phone: +49 (551) 99 50 278 • Mobile: • 49 (176) 21 19 47 05 • www.athelticbodydevelopment.de • [email protected] Dynamic Mobility Scorpion Opposites Isolated curls (SL) Push up Supine bridge 2 push up High knee walks Lunge walk Rev lunge & twist Side shuffle2side lunge Walk outs Knee pull ins Hip lift Lateral roll Side bridges Over/ unders Pull back butt kicks Lunge & rotate Walking spiderman Side lunge walk Cradle walks Lunge walk 2 instep Alt. Lateral lunge Toe touch walk Knee drive Under & turn Over turn under Single hurdle Lateral high Over & turn Over/under High pogo jumps Acc. wall drill Broad jumps Lateral bounds Quadrant jumps 180° split squat jump Prime times 3 hurdle stab. (lat.) Lat. run quick&stab. Kneeling box jumps Scissor jumps Wideouts Multiple jumps Low squat speed jumps Dot drill 180° squat jumps Lateral bound (SL) stab. Hurdle hop lin. stab. Hurdle hop lat. stab. Boundings Lateral high knees Hop scotch Lateral 2 in/out Scissor run Ski hops Scissor run Hop on/off Hip adduction jumps Lateral 2 on/off Lateral jumps Jump on/off (SL) Rapid resp. Lateral Straddle/ together Diagonal speed jump (SL) Step forward/ back Criss-cross Lateral speed jump (SL) HURDLE MOBILITY Med Ball Exercises Chest pass Standing lift Kn. Perpendicular thr. St. Parallel throw MB push up Trunk rotation Underhand throw ½ squat thrust (hor.) Squat thrust (vert.) woodchops Overhead pass SL RDL´s Kn. Parallel throw RDL 2 OH squat MB alt. Push ups Over/ under Overhead throw ½ squat thrust (vert.) Glute bridge (SL) Around the wolrds Decline pass Shot puts St. Perpendicular throw Standig lift Rotator cuff dribble Canon ball Reverse scoop toss Squat thrust (hor.) Standing lift (SL) Diagonal lift Band stomps Shoulder dislocations Pull down Tri-planar retraction Lateral bent knee walks Side Steps External rotation Miniband squat Shoulder raises Band squats Can can Over 2 back 1 Over/under & turn Every other FREQUENCY Low pogo jumps Squat jumps Box jumps Lateral jumps Low squat 4square jumps VJ 2 split squat Single leg sprints Lat. bound(SL) rap.res. Lat. bound quick&stab. Kneeling jumps Band Exercises TKE´s Cross walk Band walks Tri-planar protraction Band pull aparts Band GM´s Agility Ladder High knees Icky shuffle Two feet per hole Walking/ Running Exercises: Agility Box General Warm Up Jogging Back skips Toy soldiers Carioca Lateral high knees 45° backward slides Backpedal Ankle bounce Backward high knees Knee tucks Build up sprint Power skips Side shuffle Carioca quick feet Butt kicks Slides & pivot backw. Str. Leg skip Shuffle & trun Backward toe touch Knee hug lunge Step on/off Lateral 1 on/off Hip abduction jumps Front skips High knees Side run Exagg. Carioca 45° slides forward Shuffle & pivot backw. 45° lunge walk Carioca & turn Walking hip rotation Line Hops Rapid resp. for/back Scissor run Quater-eagle Linear speed jump (SL) Dynamic Warm Up ARTIKEL auf www.athleticbodydevelopment.de Dynamic Warm Up ARTIKEL auf www.athleticbodydevelopment.de 3 4 ATHLETIC BODY DEVELOPMENT STEFAN ADLER Cramerstraße 11 • 37073 Göttingen • Phone: +49 (551) 99 50 278 • Mobile: • 49 (176) 21 19 47 05 • www.athelticbodydevelopment.de • [email protected] FOAM ROLLER Reach/ roll/ lift Calves Glute Adbuctor VMO Hamstring Shins Glute stretch Hip flexor Upper back Lower back ITB Quads Lat Pecs Calv Kn. hip flexor Lat Lower back Rope bent knee hamstring Rope adductor Kn. quad/hip flex. V-sit Bent knee calv Kn. hip flex progr. Ant. Capsula Seat. trunk rotation Rope str. Knee hamstring Rope quadr./hip flexor St. Bent knee hamstring STRETCHES Achilles ITB Quad/hip flexor side Seat. piriformis Rope calf Rope IT band/ glute Glute prone Glute supine Dynamic Warm Up ARTIKEL auf www.athleticbodydevelopment.de 5
