Preparing your body for training or competition (warming-up) is very simple. It comes down to “turning on” the systems that control efficient force production into the ground (GRF). More specifically, the nervous system, muscular system, and energy systems. We “turn on” the body through a group of movements that we refer to as our Rhythm Movements.
RhythmRhythm is the alternation between periods of tension and relaxation (see Sparta Point). This alternation is the foundation of warming up. From this philosophy, we break rhythm into three parts based off tempo, which is the speed or pace of a given movement.
- Zero Tempo – Stabilize joints in proper relationship with each other
- Slow Tempo – Mobilize joints through full ROM to improve body position and efficiency
- Fast Tempo – Dynamic relationship between body position and ground contact (GRF)
High Knee Skips – Lateral
High Knee Skips – Linear
Coaching Keys:Because the goals of these movements are all similar, the coaching keys are also very similar.
- Tall Posture – shoulders back, chin in line, butt tight
- Sweet Spot – pull toes up (dorsiflexion), contact ground through mid foot (see Sparta Point)
- Arm action – coordinate opposite arm / opposite leg on skips, and arms brace on the jumps