In this manual, we start off by getting a better understanding of what we expect to get out of the warm up period. First and foremost we want to reduce the risk of injury. As we state in chapter 3, there are eight causes of injury that we need to be aware of as we attempt to reduce your risk:
- Inappropriate sequences of exercises
- Inappropriate or inefficient patterns of movement
- Excessive range of movement for a particular joint
- Inappropriate phases of muscular tension or relaxation
- Unsafe use of momentum
- Magnitude of acceleration or deceleration is too great
- Inability to effectively interpret and use proprioceptive feedback
- Inability to effectively visualize, predict or anticipate
We make sure that our warm ups appropriately address as many of these aspects as possible. In this manual, you will learn how to progressively sequence the Isometric Activation stage (which addresses the patterns of movement and the mobility or range of motion around the targeted joints), and see how we blend this into our Dynamic Activation stage (which continues to focus on range of motion and patterns, but added a rhythmic body control variable).
By learning how to control the momentum we generate, we help our players from a coordination perspective as well as set the stage for proper acceleration and deceleration patterns. Next, we get into our Rhythmic Movement stage, which begins to teach and prepare our players to control this momentum in rhythmic speed and agility activities. By performing the exercises rhythmically, we keep the movement slow enough that the athlete can think about the positions they get into, and make the necessary adjustments in real time.
From here we begin to focus on Dynamic Movement stage which brings in the speed and plyometric component. This speed is not just physical speed. We also want to focus on speed of thought, anticipation, reaction and situational readiness. This stage enhances the players ability to effectively interpret and use the feedback they are receiving (visual and proprioceptive feedback). This creates a situation where they learn to anticipate and/or predict movement more effectively.
In this manual, you will see how we blend each of these stages together into a 15-45 minute warm up that will prepare your players to play at GameSPEED!
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