Check out the outline and notes on how to keep yourself injury free and the best warm up you can do on the field to get ready for some footy! And check out Tampa Bay Tiger Sharks Australian Football Team here!
Reasons for warm up? The purpose of the warm up is to prepare the body tissues to optimally respond to the exercises and to prevent injuries. As well as raise body temperature and get mentally and physically prepared.
Common injuries that can be avoided by dedicating some thoughtful time to your warm up and strengthening certain muscles: quad, ham, ankle and groin strains. Shin splints. Achilles tears. Tendonitis.
Speed Kills, but you need endurance to be able to replicate reliable speed!
Hot Ankles-(feet on fire) Dorsiflex ankles are the one thing that will make your linear speed at the top! Always practice every drill you do for speed with your ankles dorsiflexed.
Dynamic Warm Up in place
Hip Thrust 2
I.Y.T. Bent Over
Dynamic Warm Up Moving
High Knee Pulls
Arm Circles Walking Forward/Backward
Worlds Greatest Stretch
High Knees (as many in 10 meters) 2x
Butt kicks (as many in 10 meters) 2x
Side shuffle with arm swings 2x
Hops progressions (work on ankle dorsiflexion (HOT ANKLES) landing)
( 1/1, 2/2 all 1, double leg )
Static Stretch (post training/matches or whenever you feel like you need a nice long stretch)
Quad pull hold
Chest Stretch With Teammate
Lat Stretch with Teammate
Squat at bottom
You don’t have to do all of these warmups for every training/match session. Choose 3-4 from each category and perform 2-3 sets of each exercise.
Dynamic Warm Up in PLACE LAYING
Dynamic Warm Up in PLACE STANDING
Dynamic Warm up MOVING BASIC
Let us know any questions or comments below!
Follow us from Saint Petersburg, Florida as our experienced Personal Trainers take you through and teach you how to have a proper workout, with mobility, flexibility, strength, endurance, warm up, and cool down!
It’s Fitness Made Possible!
Keeping St. Pete Fit since 2017!
Follow us on social media @MadePossiblePT
Visit us at www.madepossiblept.com