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Warmup, or Preparatory Rehearsal for Power Training

This is an excerpt from High-Powered Plyometrics-3rd Edition by James C. Radcliffe.

Warmup, or Preparatory Rehearsal

As we have learned in previous chapters, explosive power movements emphasize posture, balance, stability, and mobility. An adequate warmup, or preparatory rehearsal, where an athlete rehearses proper speed, strength, and agility parameters, should precede all exercises in the main training session. Preparatory rehearsal routines should include:

1. General warmup with skill rehearsal (hip mobility walking exercises, lunging, and crawling)
2. Technical form work that progresses from walking (marching) to skipping and running tempos (forward, lateral, and backward) and core work (posture, balance, stability, mobility)
3. Specific lifting rehearsal (using a light bar or stick in pulling, squatting, and pushing movements) and progressive takeoff and throwing motions

The dynamic warmup exercises are a rehearsal for specific skills; performed properly, they increase the proprioceptive efficiency of the neural pathways involved with each movement, activating specific motor units and preparing the body skill-wise both biomechanically and psychologically (Young and Behm 2002). Progressive and aggressive dynamic movements increase the temperature, viscosity, blood flow, and metabolism of the musculature, all of which ensure the musculoskeletal system is activated and prepared. In the debate over passive flexibility versus dynamic mobility, the passive approach is often thought to be best for injury prevention. Passive flexibility has not shown a higher correlation with injury prevention than the dynamic approach, but it does show performance decrements (Cramer et al. 2005, Shrier 2004). Core development exercises challenge the body’s ability to handle its own weight from posture, balance, stability and mobility standpoints. To do this, they need to consist of more than just abdominal flexion and low back extension. Following are sample exercises that make up the three categories.

Top o’ the Head Drill: Knee Grab

This drill promotes postural extension and quality hip flexion at an aggressive marching tempo. Begin in a tall posture and step forward. With each step, grab the knee of the swing leg and pull it high and tight to the chest. At the same time, extend high onto the toe of the support leg, feeling the top of the head going as high in the air as possible without the support foot leaving the ground. With each landing step, remember to contact the ground over the entire foot, with the weight forward on the foot. The shin is over the instep rather than over the heel.

Frog

This drill promotes postural extension and quality lateral hip flexion at an aggressive march tempo. Begin in a tall posture and step forward. With each step, drive the swing knee and toe up and out to the side, above knee level. At the same time, extend high onto the toe of the support leg, feeling the top of the head high in the air. With each landing step, bring the swing foot back to the front as if walking across a large log.

Top o’ the Head Drill: March

This drill promotes postural extension and elevated hip flexion with an aggressive downward hip whip finish. Begin in a tall posture with the arms extended at eye level. With each step, raise the swing leg so the foot touches the eye-level hand. Extend up onto the toe of the support leg. Keep the foot dorsiflexed (toe up) with each landing step. Maintain a hip-high posture, contacting the ground with the weight midfoot beneath the hips.

Heel Walk

This drill promotes hip mobilization, dynamic calf stretch, and strengthening foot dorsiflexion. It can be used as a preventative measure against shin splints. From a normal walking posture, lock the knees and dorsiflex the ankle (toe up) so that the only portion of the foot contacting the ground is the heel.

Toe Walk

This drill promotes hip mobilization, dynamic shin stretch, and strengthening of the ankle and calf muscles. From a normal walking posture, lock the knees and plantarflex the ankle (toe down) so that the only portions of the foot contacting the ground are the toe and front ball of the foot.

Toe Grab

This drill promotes hip flexion while dynamically stretching the back of the leg and low back. From a normal walking posture, step out with a straight leg and dorsiflexed foot. Hinge the torso at the hip, reaching out with the opposite hand and grabbing the toe. Stand up, take a couple of steps, and alternate the grab. Cue hinging at the hip with a flat back.

More Excerpts From High Powered Plyometrics 3rd Edition

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