ABD_dynamic_warm_up 1 - Athletic Body Development

Transcription

ABD_dynamic_warm_up 1 - Athletic Body Development
ATHLETIC BODY DEVELOPMENT
STEFAN ADLER
ATHLETIC BODY DEVELOPMENT
STEFAN ADLER
Cramerstraße 11 • 37073 Göttingen • Phone: +49 (551) 99 50 278 • Mobile: • 49 (176) 21 19 47 05 • www.athelticbodydevelopment.de • info@athelticbodydevelopment.de
Cramerstraße 11 • 37073 Göttingen • Phone: +49 (551) 99 50 278 • Mobile: • 49 (176) 21 19 47 05 • www.athelticbodydevelopment.de • info@athelticbodydevelopment.de
Stationary Exercises:
DYNAMIC WARM UP
General Warm Up
GOALS (KURZ, 2001):
-
Low arm cross JJ
Flings
Crossover lunge
Crossover OH rev lunge
Burpees
Boxing*
Ankle circuits
Ankle ext/flex
Ankle stability cycle
Foot crunches
A skip
Improved alsticity and contractibility of muscles
Greater efficiency of the respiratory and cardiovascular system
Shorter reaction
Improved perceprtion
Better concentration
Improved coordination
Regulation of emotional stress
WHAT IS DYNAMIC STRETCHING?
Jumping Jack
Lunge
rev lunge + knee lift
BWT squat
SL burpees
BWT GM´s
Knee circles
Ankle inversion/reversion
Ankle ABC
BB eversion/inversion
B skip
Seal jumps
Rev. Lunge
Sinle leg RDL´s
Prisoner squat
Rope skipping*
Sumo squat 2 hamstring
Hip circles
Ankle flips
Negative toe rises
Plate pushes (ev/inv)
C skip
Lower back mobility/ muscle activation
“ controlled movement through the active range of motion for each joint”
Cat/ camel
Bent knee twist
Supine scorpion (IrCr)
Hip crossover
Back bridge
Back bridge march
Lazy superman
WHAT IS DOES:
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improves performance in sprints, jumping tasks and agility tests
increases dynamic range of motion
reduces injury rates when compared with a static stretching program
Yoga twist
Trunk twist
windmills
90-90
Figure4 back bridge
Birddog
Sky divers
Side twist
Prone scorpion
Quadr.oblique crunch (SL)
Single leg back bridge
Superman
Rollovers into V/ hurdle
KEY POINTS:
-
Proper Execution and smooth exercise execution
Drills selected on sport demands and individual weaknesses
Hip mobility/ glute activation
Fire hydrant
quadr. hip cycle
Knee 2 arm pit
Groiners
Walk under
Hip corrections
Deep wideout drops
SL mountain climbers
Int./ext. Hip rotations
Low lateral squat
RDL 2 snatch pullthru
MAGNIFICIENT MOBILITY – 10 Minutes to Better Flexibility, Performance and
Health (Eric Cressey & Mike Robertson)
Inside leg raise
st. hip cycle
Inside mountain climbers
Spiderman push ups
Over/ under
Sumo squat
Str. leg raise
Rollovers into V/ hurdle
OH squats
Drop lunge
Outside leg raise
Leg swings
Outside mountain climbers
Step over
Gate swings
Supine leg whips
Str. leg side raise
Hurdler lead leg pick ups
OH rev lunge
Sots press
T-push up
Long arm swings
Supine bridge
Plank rows
Trunk rotation
Wall slides
Lateral bridge JJ
DB scarecrows
Shoulder raises (var.)
arm circles (small2big)
Lateral bridge
Neck rolls
Y/T/W/L
Supine bridge 2 push up
Retroversion
DB skiers
Upper body
Ich nutze alle Übungen aus dem unten aufgeführten Dynamic Warm Up Pool um die
Athleten auf die Trainings- bzw. Wettkampfbelastung vorzubereiten. Ich hoffe, dass ihr
im Laufe der Zeit viele Übungen in der Video oder Bilder Rubrik wiederfinden werdet.
Natürlich habe ich diese Übungen NICHT selber entwickelt. Oftmals ist es mühselig das
Rad neu zu erfinden…daher gilt die grundlegende Regel: ABSORB – MODIFY – APPLY! Ich
danke Eric Cressey und Mike Robertson (Magnificient Mobility), der PARISI SPEED
SCHOOL (Warm-up Method), Mark Verstegen (Core Performance), Coach X und 62 (GPP
Program), INNO sport und Joe DeFranco für ihre Ideen und Inspiration.
Dynamic Warm Up ARTIKEL auf www.athleticbodydevelopment.de
Scap push up
Shoulder rolls
Shoulder dislocations
Reach roll and lift
Long arm circles
Retract/row/rotate
Lateral bridge progr.
Empty cans
Dynamic Warm Up ARTIKEL auf www.athleticbodydevelopment.de
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ATHLETIC BODY DEVELOPMENT
STEFAN ADLER
ATHLETIC BODY DEVELOPMENT
STEFAN ADLER
Cramerstraße 11 • 37073 Göttingen • Phone: +49 (551) 99 50 278 • Mobile: • 49 (176) 21 19 47 05 • www.athelticbodydevelopment.de • info@athelticbodydevelopment.de
Swiss Ball Exercises
Glute bridge
Russian twist
Lift & curl
Y/T/W/L
Supine bridge
scorpions
Cramerstraße 11 • 37073 Göttingen • Phone: +49 (551) 99 50 278 • Mobile: • 49 (176) 21 19 47 05 • www.athelticbodydevelopment.de • info@athelticbodydevelopment.de
Dynamic Mobility
Scorpion
Opposites
Isolated curls (SL)
Push up
Supine bridge 2 push up
High knee walks
Lunge walk
Rev lunge & twist
Side shuffle2side lunge
Walk outs
Knee pull ins
Hip lift
Lateral roll
Side bridges
Over/ unders
Pull back butt kicks
Lunge & rotate
Walking spiderman
Side lunge walk
Cradle walks
Lunge walk 2 instep
Alt. Lateral lunge
Toe touch walk
Knee drive
Under & turn
Over turn under
Single hurdle
Lateral high
Over & turn
Over/under
High pogo jumps
Acc. wall drill
Broad jumps
Lateral bounds
Quadrant jumps
180° split squat jump
Prime times
3 hurdle stab. (lat.)
Lat. run quick&stab.
Kneeling box jumps
Scissor jumps
Wideouts
Multiple jumps
Low squat speed jumps
Dot drill
180° squat jumps
Lateral bound (SL) stab.
Hurdle hop lin. stab.
Hurdle hop lat. stab.
Boundings
Lateral high knees
Hop scotch
Lateral 2 in/out
Scissor run
Ski hops
Scissor run
Hop on/off
Hip adduction jumps
Lateral 2 on/off
Lateral jumps
Jump on/off (SL)
Rapid resp. Lateral
Straddle/ together
Diagonal speed jump (SL)
Step forward/ back
Criss-cross
Lateral speed jump (SL)
HURDLE MOBILITY
Med Ball Exercises
Chest pass
Standing lift
Kn. Perpendicular thr.
St. Parallel throw
MB push up
Trunk rotation
Underhand throw
½ squat thrust (hor.)
Squat thrust (vert.)
woodchops
Overhead pass
SL RDL´s
Kn. Parallel throw
RDL 2 OH squat
MB alt. Push ups
Over/ under
Overhead throw
½ squat thrust (vert.)
Glute bridge (SL)
Around the wolrds
Decline pass
Shot puts
St. Perpendicular throw
Standig lift
Rotator cuff dribble
Canon ball
Reverse scoop toss
Squat thrust (hor.)
Standing lift (SL)
Diagonal lift
Band stomps
Shoulder dislocations
Pull down
Tri-planar retraction
Lateral bent knee walks
Side Steps
External rotation
Miniband squat
Shoulder raises
Band squats
Can can
Over 2 back 1
Over/under & turn
Every other
FREQUENCY
Low pogo jumps
Squat jumps
Box jumps
Lateral jumps
Low squat 4square jumps
VJ 2 split squat
Single leg sprints
Lat. bound(SL) rap.res.
Lat. bound quick&stab.
Kneeling jumps
Band Exercises
TKE´s
Cross walk
Band walks
Tri-planar protraction
Band pull aparts
Band GM´s
Agility Ladder
High knees
Icky shuffle
Two feet per hole
Walking/ Running Exercises:
Agility Box
General Warm Up
Jogging
Back skips
Toy soldiers
Carioca
Lateral high knees
45° backward slides
Backpedal
Ankle bounce
Backward high knees
Knee tucks
Build up sprint
Power skips
Side shuffle
Carioca quick feet
Butt kicks
Slides & pivot backw.
Str. Leg skip
Shuffle & trun
Backward toe touch
Knee hug lunge
Step on/off
Lateral 1 on/off
Hip abduction jumps
Front skips
High knees
Side run
Exagg. Carioca
45° slides forward
Shuffle & pivot backw.
45° lunge walk
Carioca & turn
Walking hip rotation
Line Hops
Rapid resp. for/back
Scissor run
Quater-eagle
Linear speed jump (SL)
Dynamic Warm Up ARTIKEL auf www.athleticbodydevelopment.de
Dynamic Warm Up ARTIKEL auf www.athleticbodydevelopment.de
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ATHLETIC BODY DEVELOPMENT
STEFAN ADLER
Cramerstraße 11 • 37073 Göttingen • Phone: +49 (551) 99 50 278 • Mobile: • 49 (176) 21 19 47 05 • www.athelticbodydevelopment.de • info@athelticbodydevelopment.de
FOAM ROLLER
Reach/ roll/ lift
Calves
Glute
Adbuctor
VMO
Hamstring
Shins
Glute stretch
Hip flexor
Upper back
Lower back
ITB
Quads
Lat
Pecs
Calv
Kn. hip flexor
Lat
Lower back
Rope bent knee hamstring
Rope adductor
Kn. quad/hip flex.
V-sit
Bent knee calv
Kn. hip flex progr.
Ant. Capsula
Seat. trunk rotation
Rope str. Knee hamstring
Rope quadr./hip flexor
St. Bent knee hamstring
STRETCHES
Achilles
ITB
Quad/hip flexor side
Seat. piriformis
Rope calf
Rope IT band/ glute
Glute prone
Glute supine
Dynamic Warm Up ARTIKEL auf www.athleticbodydevelopment.de
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