FUNCTIONAL WARM-UP
8 Minutes
Way too often, warm-ups consist of teams “lining up” or “circling up” with a coach or a team leader directing stretches and a few traditional exercises (jumping jacks, arm circles, push-ups, etc.). This is so BORING!! Far too many players look like zombies as they go through a series of stretches that they are hardly doing correctly anyway. Warm-ups need to consist of raising the heart rate, warming the connective tissue and muscle groups, and generally preparing the body for activity; but not put them to sleep! To accomplish this, and still keep players interested, a constant variety of dynamic movements is needed. Players have just “mentally locked-in” during the TEAM TALK phase of practice, so now it’s time to incorporate different types of functional warm-up activities to make sure your players are physically ready to go. Some possible activities are as follows:
1. Tubing
2. Medicine balls
3. Jump rope
4. Ladders
5. Agility cones
6. Hurdles
7. Weighted balls
Immediately after TEAM TALK, players need to raise their heart rate with some light activity such as jogging or plyometric exercises (knee lifts, heel kicks, skips, etc.). Next, have 3 stations in which players will spend approximately 2 minutes a-piece. The two stations that players need on a daily basis are tubing and medicine balls (but be sure that the exercises are different each day so that you players stay interested). Depending on how many assistant coaches are available (hopefully, at least two), designate a coach to each stations to guarantee quality of activity.
The following is a sample that can be considered when organizing warm-up activities. Just pick drills for each activity that can fill a two minute time slot.
Tubing
10 rotation internal in abduction
10 rotation external in abduction
10 external rotation
10 internal rotation
10 forward circles
10 backward circles
10 angels
10 range of motion (using resistance bands)
Med Balls
10 Chest pass w/ partner
10 Overhead pass w/ partner
10 Backward overhead pass w/ partner
10 Side throws w/ partner (right & left side)
10 Rotational slams
10 Squat throws
Jump Rope
20 both feet
20 right foot only
20 left foot only
20 alternating
20 double jumps
Next blog: BASERUNNING: Phase 3 of the DPB Practice System