- Warm Up. In order to prevent injury, the athlete needs to first warm up the body, raising the core temperature. Then he or she is able to do some dynamic (movement based) stretching to further loosen the muscles and prepare him or herself for more demanding work on each muscle group. In some cases, it is also appropriate for the athlete to work on more intensive sprinting and plyometric activities to address speed and endurance. These also serve to further increase body temperature. The Warm Up consists of:
- Bilateral Hops
- Single Leg Hops
- Box Jumps
- Lateral Box Jumps
- Single Leg Lunge Hops
- Jump Squats
- The Corrective Exercise Progression (CEP). The exercises in this program will be categorized by the muscle and/or system being trained. These exercises have been carefully chosen after a through literature review to ensure maximal outcomes. Each exercise will have 3-7 levels of increasing difficulty within each progression in order to ensure they properly facilitate maximal gains in strength and performance. Because of the size and scope of the CEP, will consume multiple blogs and devoted a section to each which follows:
Warm up exercises are an integral part of any exercise program. With our program, we use cardiovascular exercise as an appropriate initial warm up step for athletes. Warm up will consist of both aerobic exercises and anaerobic exercises. The aerobic exercises will be used for general conditioning and the anaerobic for more sport specific conditioning. The amount of aerobic and anaerobic conditioning for each individual is going to be determined by the demands of the sport. For example, for soccer players and long distance runners, the aerobic component should be increased dramatically, while sprinters need more anaerobic conditioning. At the end of the warm up period, we include a plyometric exercise component which further serves to warm up the muscles, joints and ligaments, as well as providing additional interval and power base training, which is proven highly beneficial in sport.
This formula gives you the targeted training HR in beats per minute, at 60-80 degree of the maximum target heart rate. The final number can then be divided by 6. This will give you the HR the athlete will measure during a 10 second count.
Dr. Nessler is a practicing physical therapist with over 17 years sports medicine clinical experience and a nationally recognized expert in the area of athletic movement assessment. He is the developer of an athletic biomechanical analysis and author of a college textbook on this subject. He serves as the National Director of Sports Medicine for Physiotherapy Associates, is Chairman of Medical Services for the International Obstacle Racing Federation and associate editor of the International Journal of Athletic Therapy and Training.