It isn’t too often that I hear much when it comes to warming up. There is plenty of talk when it comes to Olympic lifting, strength training and some talk as it pertains to conditioning. But not so much when it comes to warming up. However, we put a lot of thought into our warm up period. We follow the same template for our warm up every single time we walk into the weight room, whether it is in-season or the off-season.
Foam Roll: We spend approximately 5 minutes on the foam roller and/or lacrosse ball, hitting every single muscle group with the hope of improving tissue quality. I would argue there is no more important quality than tissue quality and it is something we never skip, especially in-season when trying to do everything we can to keep athletes healthy and feeling well.
Breathing: We toss the rollers to the side and do some diaphragmatic breathing every day. If you aren’t aware of the benefits of diaphragmatic breathing, there is a ton of info out there that you probably want to start digging into.
Static Stretching and/or Mobility: Once tissue quality is addressed tissue length is addressed. We try to stretch the hip in all three planes, hitting the groin, hip flexors, and hip rotators. Ankle, hip and thoracic spine mobility is always on the menu with an emphasis on driving some more internal rotation of the hip with some of Dr. Andreo Spina’s 90/90 hip CARs etc.
Activation: Nothing crazy here. We perform various forms of hip bridging (typically single leg versions), lateral band walks, band pull aparts, floor slides and FMS correctives fill this slot.
Dynamic Warm Up: Depending on the day we will perform either a linear or lateral dynamic warm up. The warm up will coincide with the rest of the training session. If it is a linear warm up we will perform linear plyo’s, linear sled work, and a linear based conditioning session. If it is a lateral warm up we will perform lateral plyo’s, lateral sled work, and lateral based conditioning.
Everything is slightly different depending on the team and their specific needs, but generally speaking it looks relatively close. In this 25-30 minute period we try to address as many of the movement based needs of the athlete as we can in the warm up period before we touch a weight, so that when they do touch a weight they are moving better and thoroughly warmed up. Nothing is left for chance and there is a system for everything we do.