Warm-Up Routines (IYCA Youth Speed and Agility)

Post date: Mar 5, 2017 3:52:13 PM

Concepts and Applications of Youth Speed and Agility Development by Toby Brooks and Jim Kielbaso

Warm-Up Routines. Ideally the warm up should last 7-10 minutes, raise the body’s core temperature and involve all the movements of all the joints and muscles that will be used in training. The warmup does not have to be the same each time but most athletes prefer some measure of consistency. It should be performed in an open space 15-20 yards in length. Perform one lap down and back.

• • • Dynamic Drills

      • Jog

      • Backpedal

      • High Knee Walk

      • High Knee Run

      • Butt Kickers

      • Skips

      • Power Skip

      • Step slide Walk

      • Shuffle

      • Carioca

      • Squat Jump

    • After, complete the following joint mobility routine. Stretches should be held for 10-30 secs, up to 120 secs. post training.

      • Arm Circles, 5 forward, 5 backward, large circles

      • Trunk Twist, 10 twists

      • Perfect Stretch (deep lunge)

      • Hip Flexor Stretch

      • Standing Hamstring Stretch

      • Calf Stretch

      • Standing Groin Stretch

      • Standing Quad Stretch

      • Ankle Rotation

      • Low-Back Rotation (2 times each way)

    • Continuous Warm Up

      • Use ‘Follow the Leader’ Warm Up when group is large and limited space available is mall. Stretches can be performed between laps or after the dynamic portion has been completed.

    • Crisscross Warm Up

      • Similar to continuous warm up. It is ordered differently to add interest and variability:

• • Numbers 2 and 4 are walking to begin, linear sprints by the end

  • Dynamic Warmup

  • Criss Crossing Sequence

    • Backpedal Sprints

    • Lateral Shuffles

    • Skips for Height

    • Skips for Distance

    • Carioca

    • Any other drill that is appropriate

• Each movement is repeated two times at a brisk pace. Rest is incorporated through the brief bouts of walking the widths of the box. Lines must be bunched together so that the leader does not criss cross the end of the line. To facilitate maximum effort allow faster athletes to pass during the sprinting portion. For added conditioning complete an “Indian” style run at the end of the warm up.