Warm up 5 minutes choosing from three different types of exercises. They are all dynamic flexibility which is the most important to do before the workout. The reason being is you want to maintain the elasticity of the muscles. Doing static stretching would do the opposite and this type of pre workout stretching also increases the risk of injury for the athlete. Performing dynamic flexibility are continuous fluid movements.
Warm-up Exercises:
Jump rope 30-60 seconds
Slide Board (If accessible)
Isometric bridge-get up in pushup position, but instead of being on your hands rest on your elbows. Making sure your abdominal region is tight as well as your glutes. Depending on your performance level hold this for 15 seconds to 1 minute. Do this five times. This is a great exercise because it really heats up the core.
Jumping jacks-for 30 seconds
Butt kicks-almost like jogging in place, but yet different. The objective is to make the heels of your feet hit your butt. Do this movement for 30 seconds.
Beginner
In between each exercise rest for about 20 seconds. For each set performed there is little or no rest at all in between.
Progressions-These are 100 yards and done by jogging the full length of a football field. Do this exercise three times.
One leg jog-Begin by balancing yourself onto one leg and begin hopping on that leg for about 10 yards. Then turn on the same leg and come back to the start. Switch legs and repeat 3 times on each leg.
Bench step ups-Any type of solid bench will work for the exercise. Start by stepping up with one leg and explode up and switch legs in the air. After doing this come back down and repeat switching to the other leg. Perform one set of 20.
High Knees-Start jogging with each leg coming up as high as you can go. It is vital to maintain proper running form by keeping the arms at a 90% angle and hands loose. Go about 30 yards and repeat three times.
Side to sides-Start by getting yourself in a squat position with legs a little further than shoulder width apart and bent slightly. Begin by hopping side to side on each leg maintaining balance and proper form. Perform two sets of 15.
Down ups-A great exercise to build overall strength and explosiveness. Start by jogging in place and squat and drop into a push up position and thrust yourself back up to the starting position. Do two sets of 10 repetitions.
Sprints-Get yourself in a good starting position and sprint as fast as you can for 50 yards. After completing the 50 yards jog back to the start and go again. Perform this exercise 5 times.
Do a cool down for about 5 minutes that consists of relaxation stretching and a light jog in place. Make sure you are in top form before doing this workout, because safety is always the number one focus while beginning a new training program. The joints and tendons need time to strengthen before advancing. Do this workout for 4 weeks and then step up to the intermediate workout.
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