Saturday, 26 April 2014

Dynamic warm-ups

Posted by speedygeoff on Saturday, April 26, 2014 with No comments
There is a very good article on the best way to warm-up before training - at
"New research supports what many respected coaches have known for years: The preferable pre-run warmup should include movements that are designed to activate and elongate your muscles."
“Dynamic warmup fires up neural patterns and recruits muscles by sensibly overloading them and forcing them into a performance mode rather than safe mode,”
“It only takes five to 10 minutes before a training session and is well worth the time spent,”
Their suggestions: "One or all 12"
Heel Walks
Walk forward with your weight on your heels, flexing your feet so the balls of your feet are off the ground. It’ll activate your shin muscles while stretching out your calves. Walk forward for seven seconds and repeat.

Linear Leg Swings
Swing leg forward and backward, switch legs and repeat.

Remember skipping from point A to point B when you were a kid? Same thing applies here except your focus changes from fun to running drill. Add some power to basic skipping by driving forward and aiming for a high body with each skip.

A Skips
This is a variation on basic skipping, except it’s your knees reaching high and not so much your body. Drive your arms backward in sync with your skip stride while driving one knee high, with that foot almost directly under your body; continue on opposite side and repeat.

Also known as karaoke, this hip opener requires some fancy footwork until you get the hang of it. Move sideways with your arms out, and cross right over left, right behind left, right over left. Repeat by starting with the left foot first: left over right, left behind right, left over right. Move in one direction for seven seconds, switch directions and repeat.

Arm swings
Forward: Walk forward and swing your arms forward as you would do when swimming freestyle. Let your hips rotate and move your arms fast enough to create momentum.

Backward: Walk forward and swing your arms backward as if you were swimming backstroke. Lead with your pinkie finger and keep your palms facing out when you reach high over your head.

Hip rotations
Start on your side with knees pulled toward your chest and top hip pushed forward a bit. Open your top hip by rotating your knee away from the ground with your feet touching. Repeat on other side.

Butt kicks
Instead of running forward, get into your runner stance with your pelvis neutral. Kick your heel toward your butt by engaging your hamstring to pull up as you jog at an easy pace.

Knee huggers
Using your regular walking gait, step forward with one leg while raising your opposite knee and pulling it toward your shoulder. Stand upright, grab your shin with both hands and pull close to your chest. Repeat motion with your other leg.

High knees
Move forward with a running motion, trying to raise your knees as high as you can. Bobby McGee calls this a facilitation exercise, as it mimics running but with even more motion and intensity.

Hamstring kick-outs aka monster walks
Walk forward and kick out each leg as you take a step. When your leg kicks up, bend your upper body toward it and reach your opposite hand to your extended shin or foot.

Squat jumps
Position yourself with your feet slightly beyond shoulder width, hands behind your head. Lower into the squat position with your knees behind your toes, jump vertically and extend through your hips. Land back in the squat position.

But as you know I still like to jog a bit first before doing this type of exercise.
Shall we integrate some of these into our Monday/Thursday/Saturday/Sunday routines?

Don't be a grumpy cat! Enjoy a good warm-up before every training session.

Meanwhile, practice will make perfect - four speedy ducks and Miranda's fingers.


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