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This is an excerpt from NSCA’s Guide to High School Strength and Conditioning by NSCA -National Strength & Conditioning Association,Patrick T McHenry & Mike Nitka.
By Darnell K. Clark, MPE, CSCS,*D, RSCC*D
The sample basic warm-up sequences—performed after a 5- to 10-minute general warm-up—reinforce the fundamental movement skills that are commonly used in many activities and begin to prepare the individual for the upcoming exercise or training session. (Note that the RAMP protocol is not applied or portrayed in the examples because the movements and exercises included would need to be tailored to that specific sport and therefore cannot be generalized here.)
Individuals
Here are examples of individual warm-up routines based on the relative size of available space (see pages 208-218 for descriptions of the proper technique for each exercise):
Restricted Space
Perform 1 or 2 sets of each exercise:
- Isometric squat hold: 20 seconds
- Bodyweight squat: 10 repetitions
- Isometric push-up hold: 10 seconds
- Push-up: 10 repetitions
- Isometric lunge: 10 seconds for each leg
- In-place forward or reverse lunge: 5 repetitions for each leg
Large Space
Perform 1 or 2 sets of each exercise:
- Forward skip with arm circles: 15 yards (or meters)
- Forward walking lunge with overhead reach: 10 yards (or meters)
- Inchworm: 10 yards (or meters)
- Forward lunge with elbow to instep and rotation: 10 yards (or meters)
Classes, Groups, and Teams
Of any aspect that affects the exercises selected for a warm-up routine for a class, group, or team, it is the relative size of the available space. (See pages 208-218 for descriptions of the proper technique for each exercise.)
Restricted Space
Perform 1 or 2 sets of each exercise:
- Isometric squat hold: 20 seconds
- Bodyweight squat: 10 repetitions
- Isometric push-up hold: 10 seconds
- Push-up: 10 repetitions
- Isometric lunge: 10 seconds for each leg
- In-place forward or reverse lunge: 5 repetitions for each leg
- Isometric sumo squat: 20 seconds
- Isometric quad stretch: 20 seconds
- Inchworm: Walk hands out and back for 5 repetitions
Large Space
Perform 1 or 2 sets of each exercise:
- Jog: 15 yards (or meters) out and back
- Forward skip with arm circles: 15 yards (or meters)
- High knees: 15 yards (or meters)
- Forward walking lunge with overhead reach: 10 yards (or meters)
- Inchworm: 10 yards (or meters)
- Walking quad stretch: 10 yards (or meters)
- Forward lunge with elbow to instep and rotation: 10 yards (or meters)
- Inverted hamstring walk: 10 yards (or meters)
