| Flexibility Development
A Warm-up Routine That Improves Performance
& Promotes Injury Prevention
Flexibility is trainable - and is important to every athletic skill or technique, no matter how simple, complex or power-oriented. It is also movement-specific, which is why an increase in single-joint range of motion is not our only objective. Through a combination of functional stretching and strengthening, your muscles and tendons can increase in length (as well as girth), elasticity and resiliency, and their ability to act in a ballistic "spring-like" manner during explosive movements. The net result: improved technical proficiency and injury resistance.
Warm-Up Routine:
Complete this routine everyday before you begin your speed drill training or your running workout. The distance can vary depending on where you are training. Performing each dynamic stretch 2 times at a distance of approximately 20 meters is enough. Your objective is to increase your core muscle temperature. This can be easily identified by your body's response: Sweat! The routine should not take longer than 10 minutes.
- Butt Kickers
- Wall Slides
- Quick Feet Drill
- Ankling
- "A" Drills
- African Dance
- Drum Major
- Running Drills: High Knee Stepping, Strides, High Knee Skipping, Backward Strides, and Strides
- Bounding
This is an excerpt taken from Developing Killer Speed. The book was written by Mark Strasser M.S. CSCS, a professional strength and conditioning coach.
For more information or purchase the book,
visit www.strength-conditioning.net
|
