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 (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
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 signatureTM, 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 signatureTM and time of the year. What is your warm up philosophy and subsequent goals?