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Warm Up Zach Kindler Mackie Valentin
What will be Covered • Purpose of warm up • The Wildcat Way • Developing a warm up for your program • Meet Day warm up
Why • Neuromuscular Facilitation • Type and design can alter • Mental Preparation • Continuously has to change • Bring team together • Only time where entire team is together
Coach the Warm up • This is not a time to stand back and prep with the coaches
Coach the Warm up • Developmental time of practice • Don’t rush through this, get something out of it • Don’t just go through the motions!
Wildcat Way • Cardiovascular warm up • 800m • Pillars-Abdominal routine • Have a leader and change it up • 6-10 x 10 exercises
Wildcat Way • Dynamic Stretch routine • Leg Swings, calf stretch, scissors, eagles
Wildcat Way • Skip series • Arm swings, neuromuscular facilitation • Changes according to the day and time of year
Wildcat Way • Break into groups • Metabolic warm up • Fast A • Event Specific
Warm-Ups • Skips w/ Jog Back: • W/ Big Arms(forward and backward) • Swing Arms Across • Arms Opposite • Skip Sideways w/ Big Arms • Step Overs • Kariokaw/ High Knees • Fast AMetabolic • Quick A (Bring for just over ankle fast) Walking Form A • Fast A right leg A Skips • Fast A left leg Fast A • Fast A Alternating Walking Form B • Double Fast A right leg B Skips • Double Fast A left leg Fast B • Double Fast A right leg High Knee • Double Fast A alternating Butt kicks • Straight leg shuffles: Sewing Machines • w/ A right leg • w/ A left leg Extra additions • w/ A alternating • w/ double A right leg Straight leg shuffles • w/ double A left leg Skips for height • w/ double A alternating Skips for distance Skips for height and distance • 5 Step Burst (Falling forward form sprint) • Cone drills • Hands on knee Build up (50-100meters) • Arms in front • Three-point • Arms at your side • Sumo (legs wide, hands on hips)
Developing your warm up • Variables • Time of year • Type of workout • Event groups • Be vocal during the warm up and take some time to explain it • Expect a certain level of commitment
Meet warm up • If they have bought into the practice warm up, this will be easy. • Each event needs a type of warm up • Mental preparation has to be coached • Develop a routine
Contact Information Zach Kindler firstname.lastname@example.org Office phone 785-594-4580 Mackie Valentin email@example.com Office phone 785-594-4588