Over the years, opinions have changed with regards to "warming up" for a workout or training session, with the majority of individuals either neglecting the warm-up process, or misusing it. The former enters the gym, racks up the bench and starts pumping out the sets with no warm-up whatsoever-and then wonders why they are cramping up fifteen-minutes later. The later, on the other hand, spends twenty-minutes of trudging on the stationary bike, and then wonders why they have nothing for the rest of the session.
"If you challenge the balance of your athletes when they are cold, it's twice as difficult, and they gain twice the benefit." - Harry Wardell (AIS Conditioning Coach). Put those words to use in a dynamic warm-up and you will be amazed by the results.
Below are the first two exercises of a great Warm-up routine, with a healthy progression for advanced athletes.
Wobble Board challenges (3-5 x 20 sec. with 20 sec. rest between)
This modest piece of equipment is standard in most gyms. They are often used in ankle rehabilitation, and are a great, portable balance tool. Follow the progression to suit your client's level of balance. Pay special attention to your their posture, and have them maintain a focus of a slight "wrap" in the trunk department throughout.
- Stand Still - First things first, try to balance on the thing
- Deliberate movement - Figure eights, circles, side-to-side, without letting the edges touch the ground.
- Throw and catch a ball
- Squats
- Eyes Closed
- One legged
Aerobesic with Twist (2 x 3-6 each side, each leg, 30 sec. rest between)
- The aerobesic is another great balance challenge, and it builds stabilizer muscle recruitment into your twisting motion
- First establish a good aerobesic position; with your planted leg slightly bent and your body parallel to the ground (it is ok to have a slight bend in the back leg)
- Maintain a nice "wrap" sensation with your abs and lower back, and pull shoulder blades back slightly
- Without "opening" your hips, rotate your upper body slowly as far as you can first to the left and then to the right (2 seconds up, 2 seconds down), maintaining posture, and a parallel body position to the ground. Breathe OUT as your body rotates.
- Check and reset your position (no Sagging), and repeat
- When you are ready to progress, make the twisting motion fast / explosive, and then add a light medicine ball partner-throw/catch to the twist
Remember, when it comes to warming up, there are more interesting and beneficial ways to prepare the body for exercise than just jumping on a cardio machine. Be specific when it comes to warm-ups, simulating the moves you plan to do in your workout over all three planes of motion - side to side, forward and back, as well as twisting.
