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
Laying
Core-Bracing
Hip Thrust 2
Cat Cow
Bird Dog
Pushups
Hip Abduction
Standing
Spinal Rotations
Calf Raises
Squats (variations)
Lunges
Hip circles
I.Y.T. Bent Over
Dynamic Warm Up Moving
Basic
High Knee Pulls
Ankle Pulls
Ankle/knee Pulls
Arm Circles Walking Forward/Backward
Worlds Greatest Stretch
Extended
Skips (forward/Backward)
High Knees (as many in 10 meters) 2x
Butt kicks (as many in 10 meters) 2x
Toy soldiers
Side shuffle with arm swings 2x
Carioca 2x
Bear Crawls
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)
Standing
Quad pull hold
Hamstring Stretch
Chest Stretch With Teammate
Lat Stretch with Teammate
Laying
Glute Stretch
Pretzel Stretch
Childs Pose
Squat at bottom
Hug Knees
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!
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