April 22, 2013

    Warm-Up Intent: Using A Faster Tempo for Better Rhythm

    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.


    Rhythm is the alternation between periods of tension and relaxation. 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)

    We have talked about our Zero Tempo and Slow Tempo movements in previous posts.  Today we will introduce you to our Fast Tempo Rhythm movements.

    Dowel Jumps

    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

    While the warm-up needs of each individual may vary based on their Movement Signature, you must have some clarity about what you are trying to accomplish.  Our Rhythm philosophy provides the initial framework and tempo is varied by both Movement Signature and time of the year. What is your warm up philosophy and subsequent goals?

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