Thank you for all the support in my training blog, it has been a while since I last blog on my training. This post will be showing how I normally conduct a warm up, Long Warm Up. This is how I call it.
Easy jogging to rise body temperature, followed by a series of Body Stability work. Points to take note: to firm up core area and also firm up your gluts by squeezing it, by doing this, you automatically shift your pelvis anterior. Also not to let your lower back collapse.
Front plane
Front plane
Side plane
Side plane
Easy jogging to rise body temperature, followed by a series of Body Stability work. Points to take note: to firm up core area and also firm up your gluts by squeezing it, by doing this, you automatically shift your pelvis anterior. Also not to let your lower back collapse.
Front plane
Front plane
Side plane
Side planeOnce this is done, we will stretch our muscle, with more dynamic stretches than static holds. Arms and legs swings are strongly recommended followed by a 50% effort build up or striding for 50 to 60m and gallop back with back leg pushing on the ground. Next we'll do our Hip Mobility Exercises as shown below. Points to take note: Always keep body in neutral spine position and dorsiflex ankle. only mobilizing hip, and to prevent whole body from moving.
Opening up to the sides
Front and Back
After these mobilizing exercises, we'll do a Adductors Split, getting into a half stance position and moving fast on knees orientating the movement.
Next we will go into a 75% effort build up or striding for 50 to 60m and doing lateral skips. As we move on with our warm up, it just gets more and more dynamic, with more dynamic movements and faster runs. Following next, is the leg swings, side swings, alternate side swings and front swings. Points to take note: always try your best to keep legs straight and dorsiflex ankles, with body relax on the ground. The video shown below might not be as perfect as I've expected. Enjoy!
Side swings
Alternate swings
Forward swings
After the swings, we will do this special movement for the same reason, to mobilize the hip, I call it the Wide Cuts. Bring your feet over your shoulder with back leg fully extended. Point to take note: try your best to keep your legs close to your shoulder and not kicking outwards.
After doing the Wide Cuts, we'll proceed to the Hip Mobilizing Drills, some call it "The Russian Dance". This is quite an interesting drills because it requires, hip mobility and also coordination.
These will be the exercises needed to be done before going for 2 times full effort runs of around 50 to 60m. Focus will be dorsiflexion of ankle and feet stepping over the knees which was shown in earlier post, called the Step Over. And you are ready for the workout for the day. Of course, there are many methods to warm up and I found this warm up very comprehensive and has been giving good results and shown that it really helps to get the athletes ready for the workout or even for competition.
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