Drill team warm ups. Effective Drill Team Warm-Ups: Custom Jackets and Pre-Performance Routines

How can drill teams optimize their warm-up routines. What are the benefits of custom warm-up jackets for team unity. Why is a proper warm-up crucial for dance performance. How can dancers prevent injuries through effective pre-class exercises.

The Importance of Custom Warm-Up Jackets for Drill Teams

Custom warm-up jackets serve as more than just protective gear for drill team members. They play a crucial role in fostering team spirit, showcasing unity, and presenting a professional image. Move U, a leading provider of customizable athletic wear, offers a range of warm-up jackets designed specifically for drill teams.

These jackets provide the perfect balance between functionality and style. They offer protection from mild temperatures while maintaining a fit that complements young athletes. The lightweight design makes them versatile enough to wear alone in cool weather or as an additional layer on chillier days.

Features of Move U’s Custom Warm-Up Jackets

• Fully customizable designs
• Incorporation of team names, logos, and colors
• Option for individual names
• Available in various styles (cheer, dance, etc.)
• Full-zip options for adaptable wear
• Multiple sizes for optimal fit

Why are custom warm-up jackets beneficial for drill teams? These jackets not only keep team members warm but also create a cohesive look that boosts team morale and presents a united front during competitions and performances. The ability to customize jackets with team insignia and individual names fosters a sense of belonging and pride among team members.

Effective Warm-Up Routines for Dancers and Drill Team Members

A proper warm-up routine is essential for dancers and drill team members to prepare their bodies for the rigorous physical demands of their performances. An effective warm-up gradually increases heart rate and blood flow to muscles, reducing the risk of injury and preparing the body for the upcoming activity.

Components of an Effective Warm-Up

1. Gentle pulse-raising exercises
2. Joint mobilization
3. Muscle lengthening
4. Strength and balance building

How should dancers structure their warm-up routine? The International Association of Dance Medicine and Science recommends a four-part approach that includes gentle pulse-raising exercises, joint mobilization, muscle lengthening, and strength/balance building activities. This comprehensive approach ensures that all aspects of physical preparation are addressed before intense dance activities begin.

Pulse-Raising Exercises for Dancers

Initiating a warm-up with pulse-raising exercises is crucial for increasing body temperature and making tissues more pliable and elastic. This phase typically lasts 5-10 minutes and can include various low-impact activities.

Effective Pulse-Raising Exercises

• Brisk walking
• Jumping jacks or small jumps in place
• Light jogging or marching
• Prancing or skipping (in place or around the room)
• Lunges across the floor
• Large Charleston steps

Why is raising the pulse important in a warm-up routine? Increasing heart rate and blood flow helps prepare the body for more intense activities by gradually elevating body temperature and improving muscle elasticity. This reduces the risk of strains and other injuries that can occur when cold muscles are suddenly subjected to strenuous movement.

Joint Mobilization and Muscle Lengthening Techniques

After raising the pulse, dancers should focus on joint mobilization and muscle lengthening. These exercises help improve flexibility and range of motion, preparing the body for the specific movements required in dance routines.

Joint Mobilization Exercises

• Spine roll-downs
• Head, shoulder, and rib isolations
• Pelvis, wrist, and ankle rolls

Muscle Lengthening Activities

• Reaching and bending exercises (up, over, forward, and sideways)
• Large arm swings or circles with torso twisting
• Dynamic yoga poses or bridges
• Body (torso) swings
• Leg swings (standing or lying on back)

How do joint mobilization and muscle lengthening contribute to dance performance? These exercises improve flexibility, increase range of motion, and prepare specific muscle groups for the demands of dance routines. By focusing on these aspects, dancers can enhance their overall performance and reduce the risk of injuries caused by stiff or unprepared muscles and joints.

Strength and Balance Building for Dancers

Incorporating strength and balance exercises into the warm-up routine helps dancers improve their overall stability and control. These exercises target core muscles and challenge proprioception, which is essential for maintaining proper form during complex dance movements.

Effective Strength and Balance Exercises

• Push-ups (modified or full)
• Plank variations
• Single-leg balance exercises
• Core-focused movements (e.g., bicycle crunches)
• Resistance band exercises

Why are strength and balance exercises important for dancers? These activities help build the muscular strength and stability necessary for executing complex dance movements with precision and control. Strong core muscles and improved balance contribute to better overall performance and reduce the risk of injuries caused by instability or lack of control during demanding routines.

Common Warm-Up Mistakes to Avoid

While warming up is crucial, certain practices can be counterproductive or even harmful. Dancers should be aware of common mistakes to ensure their warm-up routines are effective and safe.

Warm-Up Practices to Avoid

• Static stretching at the beginning of a warm-up
• Rushing through the warm-up process
• Neglecting to target specific muscle groups used in dance
• Overexertion during the warm-up
• Failing to adapt the warm-up to individual needs

Why is static stretching discouraged at the start of a warm-up? Contrary to popular belief, static stretching at the beginning of a warm-up can actually reduce muscle performance for up to an hour. It negatively affects strength, endurance, balance, and speed. Instead, dancers should focus on dynamic movements that gradually prepare the body for more intense activities.

Customizing Warm-Up Routines for Different Dance Styles

While the basic principles of warming up apply to all dance styles, it’s important to tailor the routine to the specific demands of each genre. Different dance styles require varying levels of flexibility, strength, and endurance, which should be reflected in the warm-up routine.

Warm-Up Considerations for Various Dance Styles

• Ballet: Focus on foot and ankle exercises, core engagement
• Hip-hop: Emphasize isolations, quick footwork
• Contemporary: Incorporate floor work, flexibility exercises
• Ballroom: Prioritize partner coordination, rhythmic movements
• Tap: Concentrate on ankle mobility, lower body strength

How can dancers adapt their warm-up routines to different styles? By identifying the key physical demands of each dance style, performers can emphasize specific exercises that prepare their bodies for the unique challenges they’ll face. This targeted approach ensures that dancers are adequately prepared for the particular movements and techniques required in their chosen style.

In conclusion, effective warm-up routines are essential for dancers and drill team members to optimize their performance and reduce the risk of injuries. By incorporating pulse-raising exercises, joint mobilization, muscle lengthening, and strength-building activities, dancers can prepare their bodies for the demands of their craft. Additionally, custom warm-up jackets serve as both functional gear and team-building tools, contributing to the overall success and unity of drill teams. By avoiding common warm-up mistakes and tailoring routines to specific dance styles, performers can ensure they’re always ready to give their best on stage or in competition.

Custom Warm Up Jackets | Customizable Warm Ups

TEAM WARM UP JACKETS

Team warm up jackets from Move U will have your team showing up to your next competition or performance in style! Our warm up jackets are completely customizable. Design them with your team name, logo, colors, and individual names.

Warm Up Jackets

Custom warm up jackets are one of the best ways to stay warm and show the love for your team at the same time. When wind shirts aren’t enough and a full-blown coat is too much, warm ups provide the happy medium for athletes across a range of scenarios.

Versatile Protection From The Cold

The perfect balance of comfort and performance, these jackets come in a number of weather-beating styles that simultaneously provide high-quality protection from mild temperatures and a fit that complements a young athlete like no other.

Since they’re lightweight, so they’re an excellent option to wear standalone when it isn’t too cold, or use as a top layer to keep the wind from penetrating on chillier days. Since we carry full-zippered options, you can wear these warm up jackets open or closed, depending on your preferences and the weather.

Superior Style & Fit

Our warm up jackets come in several relaxed styles — from cheer to dance — but all represent the very best in terms of flexibility and durability. Our designs contour to the body, offering a classier look than looser, classic fitting warm ups might provide. That being said, we offer warm ups in multiple sizes, allowing you to hone in on the right fit for your team members.

Perfect For That Team Look

As with all customizable Move U products, you’ll be able to outfit these warm up jackets with your personal touches — team names, individual names, logos, insignias, colors — you name it. Incorporating your design is simple, and we can do so in a number of ways to help you truly achieve your ideal team look. Conquer your next competition in unparalleled style.

Dedicating our athletic design to devoted athletes, and motivated teams everywhere.

The Best Dance Warm Ups Before Class

B

efore a dance class (or any workout session!), it’s important to take some time to give your body a proper warm up. Warming up is a series of activities that gradually increase your heart rate and blood flow to muscles. Two primary reasons for warming up are to reduce the risk of injury and gradually prepare your body for the activity to come:

How To Warm Up
Though a dance class may be designed to gradually prepare the body, not all classes include a thorough warm up at the start. For this reason, it is especially important to warm yourself up before any class. Here are some ideas to try before your next dance class:

The warm up phase actually begins with aerobic movement but many dancers like to start more gently. If you just want to “get the kinks out,” here are some alternatives to static stretching that will do the trick:

• Roll down the spine
• Isolations like head, shoulder, rib, pelvis, wrist and ankle rolls

To increase your body temperature, start with 5 to 10 minutes doing any of the following:

• Brisk walking
• Jumping jacks or small jumps in place
• Light jogging, marching, prancing, skipping (around the room or in place)
• Lunges across the floor or a large Charleston step
• Push Ups

Then, spend 5 to 10 minutes performing lengthening, full body movements:

• Reaching and bending up, over, forward, and sideways (try one-leg variations to challenge core stability and balance)
• Large arm swings or circles with torso twisting
• Dynamic (moving) series of bridges or other yoga poses
• Body (torso) swings
• Leg swings standing or leg-drop swings lying on your back on the floor

You might also include core and stability work in your warm-up:

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This Is The Dance Warm Up You Should Be Doing

For many dancers, a “warmup” consists of sitting on the floor stretching their legs in various positions. But this strategy only reduces your muscles’ ability to work properly—it negatively affects your strength, endurance, ^{balance and speed for up to an hour.}

Save your flexibility training for the end of the day. Instead, follow a warmup that will actually help prevent injury and improve your body’s performance.

According to the International Association of Dance Medicine and Science, a smart warmup has four parts: “a gentle pulse-raising section, a joint mobilization section, a muscle lengthening section and a strength/balance building section.”

Here’s how to put those four recommendations into practice:

Gently Raise Your Pulse

When your body’s temperature increases, your tissues become more pliable and elastic. (You may need to spend more time on this during colder months, like February. )

Start with small, continual movements, such as prancing in place. Gradually increase the range of motion and pace to something like light jogging. Continue for 1-5 minutes until your breathing gets faster and your heart rate increases.

Start every warm up by gently getting the blood moving

Mobilize Your Joints

Gently open up the ankle joints, hip joints, shoulder joints and spine during your warmup so that once you’re dancing, they’re prepared to move through more extreme ranges of motion.

1. Ankle Circles

Sitting with your legs extended in front of you, circle your ankles through their full range of motion, making your circles bigger each time. Repeat 10 times in both directions.

2. Hip Circles

Lying on your back with knees bent and feet flat on the floor, open one knee to the side as far as you can while keeping a neutral pelvis. Slide your foot along the floor until your knee is extended and your leg returns to parallel. Repeat 5-8 times on each leg.

3. Arm circles

Lying on your back with your ribcage gently touching the mat, reach your arms toward the ceiling. Circle your arms back and out to the side. Repeat 5-8 times in both directions.

4. Spinal Flexion and Extension

Sitting on a chair, bend your head toward your knees to flex your spine. Then reverse the movement to articulate your spine into extension. Repeat 5 times.

Lengthen Your Muscles

Once you’re warm, do some dynamic stretching. Brief stretches that are held for less than 15 seconds and lengthen the muscles by activating the opposing muscles won’t negatively affect your performance and can help relive any tension.

Hamstring Stretch

Lying on your back, bend your knee towards your chest. Extend your leg by engaging your quad. Repeat 5-10 times.

Thigh Stretch

From a lunge position, slowly engage the glutes to move down into deeper lunge to stretch the thigh. Repeat 5-10 times.

Photo by Nathan Sayers

Build Strength and Balance

Finish your warm up with strengthening exercises and some balance training.

Oblique Criss-Cross

Start by lying on your back with your legs in a tabletop position. Extend one leg while rotating the opposite shoulder towards the bent knee. Alternate legs for a total of 8-10 repetitions.

Bosu Balancing

Stand on the bottom of a Bosu Ball, and bring one leg to retiré. Challenge your balance by adding controlled movement of the working leg. Work up to balancing for 30-60 seconds.

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Warm Up Drill Ideas for Your Little League Team

Baseball Warm Up Drill Ideas for Your Little League Team

Do you need different ways to warm up your baseball team? If so, read on to learn about the top baseball warm drill ideas.

A proper baseball warm up needs to prep your body for twisting, jumping, and lateral movements. Even though your Little League team isn’t going pro just yet, your players still need to do proper warmups.

Neglecting warm ups can have serious consequences. Not only does it
hold your players back from performing their best, but it can also lead
to serious injuries like a pulled muscle.

Here are some baseball warm up ideas that are fun, dynamic, and will get your players ready for the game.

1. Knee Lifts

Knee lifts are a great way to loosen up the legs and hips.

Stand with your feet shoulder width apart. Lift one knee up to about the height of your chest. Then repeat with the next leg.

You can take a step forward with every knee lift and have the players
walk from one end of the field to another. They should be doing about
three to six knee lifts on each leg.

2. Squats

Squats engage your glutes, quads, and hamstrings.

Stand with your feet shoulder width apart. This time, bend both knees
and lower your body until your thighs are parallel to the ground.

If you have players that can’t go all the way down, have them go as far as they can.

Do these in a fast and controlled motion. Just don’t do too many–you
don’t want to wear out your players’ legs before the game. Do about
three to six reps.

3. Walking Lunges

Walking lunges are another way to engage the legs–and they can help warm up your players’ knee joints.

Take
a long step forward with one foot and bend down until your front knee
is 90 degrees. Come back up and step forward with the other leg.

Do this process three to six times for each leg.

4. Arm Circles

Arm circles are crucial for warming up the shoulder and getting your players ready to throw the ball.

Stand straight with feet shoulder width apart. Then, extend your arms straight out to your sides and make small circles.

Start by going in one direction, and then switch to another direction.

Once you’ve repeated each direction a few times, make slightly larger circles. Repeat the process.

Then do it one more time, but make your circles as big as you can.

5. Push-Up Sprints

At the end of your warm up, incorporate a few sprints to get your
players ready for the game. Since strong acceleration will be needed
throughout the gameplay, it’s important to rehearse the movement of
getting up and running quickly.

With a push-up sprint, have your
players line up in a single line. Have them lay down in a typical
push-up position with their hands on either side of their shoulders, but
have them lay down on their stomachs.

When the coach blows the whistle, the players get up from the ground as fast as they can and sprint to the opposite line.

Baseball Warm Up Exercises For Your Next Game

A good baseball warm up should be more than just doing basic
stretches or a quick jog. With the right dynamic exercises, you can get
your team ready to go in no time. 

And don’t be afraid to get creative with it. With the right energy,
you can make your warm up exercises just as fun as the game itself.  

Do you want a way to show your team spirit and spread the word about your team? Get a free trading pin quote to learn more about what we can offer you.  

Skill Building Warm-up — Baseball Positive

Prior to running this drill the players must:

1. Be clear on the infield defensive rule: “If you are not playing the ball you cover a base.” (click: Rules for Defensive Responsibilities, then scroll down to: Three Defensive Responsibilities > Infield.

2. Understand proper positioning of their feet to receive a throw (see the info above the drill diagram)

Objectives (in order of priority):

1. Players develop the discipline to make the base their only concern while approaching the bag (as opposed to concerning themselves with the ball.

2. Players recognize they must concern themselves with catching the thrown ball before they can worry about getting the runner out at the base.

3. Players make a habit to immediately “Look for other runners” after making the tag (introduce this objective at the next practice that this drill is run)

Set up:

One player at the third base position (15′ from the bag)

Three players (never more than 4 in a group when running this drill or else they will be standing around too much) on the inside of the base line (away from the player involved in the drill, away from the base and out of the way of the throw fromthe coach).

Coach stands in line with the center field position approximately 30′-40′ from the bag.

Running the Drill

Coach calls out, “Ball hit to center field; cover the base.”

1. Player looks to the outfield (recognizes the ball is someone else’s responsibility)

2. Player runs to the base – “Cover the Base With Your Eyes”. the player looks at the base, and the base only, until they arrive at the base.

3. Player gets in a “Ready Position” in preparation for the throw

4. The coach throw the ball, at pace that the player can catch, approximately 5′ to one side of the base or the other requiring the ball to “Move their feet to catch” the ball.

5. After the player catches the ball, the move back to the base and tags the ground in front of the base where the base runner would be sliding. (IMPORTANT: kids will try to simply wave the glove towards the base to ‘make the tag’. Making sure they actually squat down and put their glove on the ground is critical. ‘If you don’t touch the ground with your glove, you are not getting the runner out – what was the point of throwing the ball to the base in the first place…?’)

6. After the player, “Covers the base with their eyes”, “Moves their feet to catch” the “Ball First” and tags the ground in front of the base the player comes up shuffles their feet a step or two towards the middle of the feet in preparation to make another throw if necessary and “Looks for other runners.”

A common occurrence in 12u baseball and softball games is the player makes a play at the base then turns to the umpire to see what the call is and/or strikes up a conversation with the base runner who often is their classmate at school. In the mean time the other runner(s) are advancing to the next base(s).

Through a few weeks of training, our young players will develop the habit to immediately “Look for other runners” after making a play at a base

Teaching Phrases:

1. “Cover the base with your eyes” (the player’s only concern is the base, until they arrive)

2. “Ready Position” (…prior to any throw in any situation)

3. Concept (not used while a player is in motion) “The base is for the runner; the ball is for the defense” (most young defenders do not understand the base is not theirs)

4. “Move your feet to catch” (the feet take the hands to the off-line throws that occur often)

5. Concept (not used while a player is in motion)”Ball first; base second” (the defensive player needs the ball before they can record an out at the base)

6. “Look for other runners” (immediately following the play at the base the play needs to look for what else is going on – ‘what are the other runners doing?’

Note: after this drill is run a few times the verbal instruction by the coach will evolve to, following the initial call of “Ball hit to center field”, “Ball!, Tag!, Runners!” as the player is progressing through the actions of catching, tagging and looking for other runners.

Note: This drill can also be run with the coach standing in line with right field, which requires the third baseman to position themselves on the right field side of third base prior to the throw.

12 Steps to a Perfect Baseball Pregame Warmup Routine

It is widely accepted that the most important practice routines for players and teams happen in the pregame warmup routines on game day. Coaches who establish a good warmup routine help reduce game injuries and prepare players mentally and physically for the stresses of competition. Perfecting a pregame warmup routine can be the deciding factor in the outcome of the game. It can also help prevent player injuries.

A balanced pregame warmup routine should be split between a full team warm up, and drills that vary by position. A proper warm up routine before the game lets players loosen up muscles and prepare the body to throw at top speed, swing with power, sprint to bases and maximize reaction time. These routines raise the body up from inactive and stationary to active, able to explode with bursts of energy.

The popularity of J-Bands has exploded over the past few years to become a core part of practice and pregame warm up routines. They are used for stretching, forearm and side extensions and many more, and have been found to build up rotator cuffs, limiting arm injuries. While these warm up routines can be performed with or without J-Bands, their use has spread to become part of most team regimens.  Coaches need to decide whether or not they want their team to exercise with J-Bands.

1. Light Jogging (Team)

Typically the first drill a team performs is jogging, because it’s a great way to get players’ muscles warmed up and ready for the game. Coaches gather the team together at the field. Find a good area to jog for three to five minutes, such as the inside or outside of the fences or in a round circuit around the perimeter of the ball field. Jog in a straight line through the outfield from left to right then back to start if the other diamonds are in use.

Light jogging targets mainly the leg muscles and core area, but it also works on arms and upper body. It speeds up heart rate as blood flows through the whole body, which is why it’s a great way to start a warmup. Doing light jogging is a great habit to get into before a game, practice, or personal exercise routine. Players should be encouraged to jog on their own every day, and should  be the start every practice during the week. Light jogging on a daily basis over time helps players get into active game mode faster.

2. Stretching (Individual or Team)

Stretching is another important way to loosen players’ muscles, and it’s critical to stretch before and after any physical activity. The goal is to stretch as many muscles in the body as possible. Starting with the lower body and working upwards, stretch ankles, calf muscles, shins, and thighs. Then, move on to the core and upper body. Arm stretches and neck stretches will be very effective. Dedicate about 10 to 15 minutes to this part of the warmup routine.

The most effective stretching exercises are dynamic, rather than static. An example of a static stretching exercise is pulling the arms over the chest and holding it there for 10 seconds. Dynamic exercises include forward bends, rotations, knee lifts and squats and lunges. If a single warm up routine were chosen as the most critical for getting players ready for the game, then stretching is it.

• Trunk rotations: Players place feet in a wide stance, hands extended to the sides and parallel to the ground. Rotate the upper body to the right, then rotate to the left. With each successive rotation, players should try to go a little bit further. Recommended: 3 to 5 times.
• Squats: Squats are great to build muscle behind the upper legs and back up to the hips. Strong glutes, quads and hamstrings help prevent pulled muscles that can take players out of commission for weeks and even longer.

To do squats, players stand with feet about shoulder width apart. Bend the knees and slowly lower the body until the thighs are parallel to the ground, then stand back up. Go up in a fast and controlled motion. Three to six squats at each practice is recommended.

• Knee lifts: This dynamic stretch loosens up the legs and hip flexors. Players stand with their feet about shoulder width apart. First, lift the right foot off the ground, bringing the knee up to the chest. Then lower it back down and now bring up the left knee. Go back and forth three to six times.

Knee lifts can also be done in a walking march. Players march in a line, lifting the left foot to the chest, then down, followed by right foot to chest and down. After taking two normal steps, lift both knees up to the chest.

• Crosses: Arm crosses help loosen up the chest and rear shoulders. Standing with feet about shoulder width apart, arms out to the sides and palms down, players extend their arms behind them and then cross them in front of the body. Go back and forth three to six times, then turn your palms up and repeat.
• Drop Lunges: Drop lunges loosen up the hips. Players start with their feet together. Place the hands in front of the body similar to a boxing stance. Next, the player steps back behind his body at an angle with the left foot. Come into a squat, then rise up and bring the foot back to the starting point.

3. Walking Ankle Grab (Team)

This is a walking exercise following stationary stretch warmups. Players walk in a line, one step at a time, keeping their legs straight. As they walk, then grab their ankles and pull their feet behind. At the same time, they reach down and touch their toes.

This warmup and be done along the edge of the infield grass, back and forth, to last less than 10 minutes.

4. Agility Warm Up Drill (Team)

The pregame warm up routine has now progressed to more active drills, designed to get hearts pumping and adrenaline flowing.

I’ve recommended this produce before, but using an agility ladder (Click to view on Amazon) has many great benefits for footwork and speed.

If you don’t have one, you can use cones (click to view on Amazon) as well.

Coaches arrange the team into groups of four players each. Set up four markers using cones (or baseball gloves), and space them in a straight line with about 10 feet between each cone. The more groups of markers there are, the better. If possible, arrange the team into groups of four for this drill.

Have your teams line up in their groups with the first person standing at the first cone (or glove). Player 1 sprints from the first to the second cone, then back to the first, then from the first to the third and back, then to the fourth, and then back to the first.

Make each player do this at least twice, just keep an eye out to make sure they don’t expend too much energy here before the game.   They should only run to the cones in a light sprint and not an all-out run.

5. Pregame Throwing Drill (Team)

The throwing drill is straightforward but variations can be tried. Basically, have the team get into groups of three or four, each team having one baseball.  Have groups spread out in either a triangle or square anywhere on the field.  Now, each throws the ball to each other, first normal throws, then ground balls, and popups.

After every few minutes or so, the teams increase the distance between them by 15 feet. Each team shifts to two straight lines and parallel to the other team.  The player on the right can throw across to the player at the top of the line of the other team. Then that player throws back to the center player. Then the player at the top left on the line of one team throws across to the player to the left on the other team, then to the center, and so on. What’s most important is that the ball is thrown and caught as it is at the top of each inning.

6. Batting Practice (Team)

Start winding down the throwing drill by taking some of the players away to practice hitting.  One of the players throws (preferably the pitcher), one bats and two field the hit balls. Use wiffle balls for pregame batting practice so batters can work through their swinging strokes and fine tune them.

The rest of the team can throw baseballs among themselves while they wait to bat.

7. Ground Ball Fielding Practice

The balls hit the most during games are ground balls, so players can’t really over-practice fielding them. After everyone on the team has had a chance to bat, the coach has the team spread out around the infield.

Place hit ground balls to each position and use a wiffle ball. Players work through each play completely so a ball hit to shortstop is thrown to the first baseman, second to fist, third to first and pitcher to first.

Make sure each player gets a chance at a ground ball. Aim hits as accurately as you can, not hitting the ball too hard while keeping hits on the ground. Mix it up a little and incorporate line drives into the drill.

Avoid hitting grounders and line drives too hard. Baseball games of 7 or 9 innings demands a great deal of energy from every player, the catcher even more so. Pregame warm up routines are meant to be light, and just enough to get players focused and ready for the real thing. Most important, coaches want to avoid player injuries during pregame warm up.

8. Outfield Training Routine

This drill works the same way that the infield ground ball fielding practice works, except now balls are hit to the outfield.

Spread your players to the end of the infield dirt and at least three in the outfield. Using a baseball, hit fly balls to the outfield and high popups to the infield players. Mix in line drives and ground balls.

Test outfielders with ground balls as well, letting them try out their throwing arms. Coaches should also hit between outfielders so they can work on calling the catch. Hitting to the corners of the outfield makes the player run and field the ball, then throw it to their cutoff man in the infield.

It can be seen that this pregame warm up routine is progressive, starting with running, then stretching, then fielding. Through each exercise the drills simulate game play with each successive drill.

9. Pitcher Warmup

Pitchers need to have their own warmup prior before the start of the game. Their warmup should begin around 15 minutes prior to their entry into the game. They can still be included in all the previous drills and exercises as long as they get these critical 15-minute practice warmups in first.

Have pitchers partner with their catcher. They should take this time to work on their signals and straighten out any confusion with them. The pitcher should go through his fastball, curve ball, breaking ball and sliders, and try to pitch all around the strike zone, high, low, outside and inside.

Resistance bands for pitchers are a great way to warm up before a game. I usually make it absolutely mandatory for all of my pitchers to do some quick resistance band work before they even think about throwing the ball to their catcher. This helps prevent injury to the pitcher’s rotator cuff.

I would recommend getting these resistance bands from Amazon if you don’t have any.

10. Pitcher and Catcher Throwing Arm Drill 1: External Rotation

 The next two exercises are specifically for the pitcher and catcher, whose arms are worked almost constantly throughout the game. These exercises are designed to work out the major muscles necessary for pitching and throwing.

Stand near a fence to attach a stretch band. Both pitcher and catcher can stand by each other to do this drill, each with their own stretch band. If only one is available, they can take turns.

The pitcher and catchers arms are crooked 90 degrees and holds the stretch band by the handle. Pull out the arm keeping the elbow fixed at the side, at the 90 degree angle. Contract the stretch band slowly to starting position. Repeat ten times.

11. 

Pitcher and Catcher Throwing Arm Drill 2: Internal Rotation

Pitcher and catcher, each with a stretch band (or one after the other with the same stretch band), stand, elbows at sides and shoulder out. Each player grips the stretch band handle while the other end is fixed to a fence or a heavy, stationary object. 

Pitcher and catcher each pull their arms across their bodies while keeping their elbows at the sides. Then contract the stretch band. Repeat 10 times.

The difference between this routine and the previous is, in this one, the shoulder is out from the body. In the previous, ninth routine, the shoulder is in its normal inside position.

Other exercises the pitcher and catcher can do prior to game time includes wrist extension and wrist flexing exercises. Holding a weight of 5 pounds or less, they lift it with their wrists, count to five and then lower it to starting position. These exercises not only build strength, they also loosen the wrists and help to prevent injury during the game.

12. Mental Warm Up (Coach to Team)

After the pregame warmups are completed, the team is ready take on the physical challenge of the game. But equally important is that each player is also mentally prepared.

Players don’t always communicate their insecurities about certain aspects of their play. A good hitter may fear striking out when he gets to the plate, or an outfielder worries about losing sight of fly balls that come his way.

The pep talk the coach gives to players rounds out their pre game regimen and should work to  allay self-doubt, because if each player is mentally ready and healthy, then the team functions as one unit focused on winning the ball game.

Coaches who know their players are aware at some level what playing insecurities each player possesses. He can, with a little reading and consulting, come up with three to five keywords or short phrases that each player recites like a mantra.

The selected phrases should represent the sensations players have when they are playing at their best. Examples of some key phrases are, “being positive with my teammates,” “head held high,” “focus in the field,” and “having fun.”

Words are powerful and when used persuasively can overcome issues that actually do exist. A player who has a problem hitting, for example can repeat to himself “best self” or “see the ball”. Phrases like these will put him in a positive mindset and relax his mind, allowing him to focus on the pitches coming to him.

All players need to go through a low impact regiment before every ball game. When they arrive for the game, their bodies are in a relaxed state and need to be “awakened” with pregame warmups.  These warmups are critical, not only to make players game ready, but also to shield them from injury.

A pitcher who focuses on arm drills strengthens his rotator cuff, and so does the catcher. Jogging is perfect for starting out pregame warmups because the body is brought slowly to a working state, so players can be prepared to stretch, bat and field afterwards.

Following the warmup routine and before the start of the game, huddling with players, giving a pep talk that is authentic and genuine sounding helps them greatly to focus. Using “best self” phrases helps players get into the right mindset to play at an optimum level.

How to do an endless warm-up in CS: GO

Correct warm-up has long been the key to a successful match. Such mini-trainings allow you to keep in good shape for a long time, which is especially important in professional e-sports, where the individual condition of the player sometimes decides the outcome of the meeting. In modern realities, users are looking for newer variations in skill development, so they resort to using private servers in conjunction with special map settings made through the developer’s console.

Having created a map, adding the desired number of bots there and increasing the warm-up time, you will get a good training option with a good expected effect. Progress, of course, will not be noticeable right away, because the more you train, the better. This article will focus on how to do an endless warm-up in CS: GO.

Why do you need an endless warm-up

An endless warm-up is an interesting way to diversify the training process. As a result of simple manipulations with the server settings, a gorgeous training map is obtained, which can be “adjusted” for various tasks, for example, to hone shooting skills, reaction speed, and correct movement of the sight.Also, an endless warmap becomes a rescue in cases where the player has a low FPS and a high ping. On private servers, Internet access is not required, and the system resource requirements are much lower. Although the endless warm-up is not like that due to the limitations of Valve, this did not stop creative players from creating unique servers with their own infrastructure, modes and tasks.

Command for an endless warm-up

First you need to create a personal server. Next, open the command line and enter the instruction “mp_warmuptime 999999999”, which sets the warm-up duration to the maximum value.Much to my disappointment, it is not infinite, since Valve has set a limit. To start a warmap, write “mp_warmup_start” in the developer console. If you want to finish the warm-up and go directly to the match, activate the instruction “mp_warmup_end”.

Useful Warm-Up Commands

Warm-ups can be made more productive by knowing a specific set of console commands. First, we recommend that you decide on the purpose of starting the warm-up card. If you are practicing throwing grenades and shooting, then the commands “sv_infinite_ammo 1” (infinite ammo), “sv_rethrow_last_grenade” (repetition of the last grenade thrown), “cl_greandepreview” (displaying the trajectory of the ammunition flight), “sv_cheats server rights level 1” (increased , “R_drawothermodels 2” (viewing items and character models through walls).

You will also need to manage bots. To kick all AI, you need to write “bot_kick”. If you want to get rid of a specific bot, then the corresponding nickname is written at the end of the previous command. To remove the autobalance of commands, enter “mp_autoteambalance 0” into the console. The limit on the number of players per side is removed by the instruction “mp_limitteams 0”. Adding artificial intelligence behind CT / T is done with the “bot_add_ct” / “bot_add_t” command.

Conclusion

Endless warm-up in CS: GO is an “exotic” way of training, but the effectiveness of this kind of training cannot be denied.It is impossible to increase the duration of the warm-up straight to infinity, since the developers have set some limits, but the available bar is quite enough. By changing a similar server setting, the ability to manipulate the rest also remains. Many private servers use endless warm-ups to create unique game modes.

FAQ

Can you invite friends for an endless warm-up?

Friends can be invited to an endless workout. Basically, you change only one game server rule, but do not affect the rest of the parameters in any way.Thus, the actions for inviting teammates are done in the same way as it is done by default (by adding to Steam).

How to train aim in an endless warm-up?

Aim training with an endless warm-up is in some cases more effective than under other conditions. In such an environment, reaction speed, muscle memory, and overall quality of shooting develop. To train in an endless warm-up, you will need to either install the appropriate map from the Steam Workshop, or customize the map located on your personal server.

Where can I find aim cards?

You can find suitable aim cards in the Steam Workshop. Installation from other sources is also possible, but no one guarantees a guarantee of correct operation.

How to kick bots from an endless warm-up?

Manipulation of bots, or rather, their level of complexity and number – the basics of server management. Knowing how to tune AI, the training process will become many times more effective and interesting. To kick bots from an endless warm-up, you need to activate the console in the settings (item “Enable developer console (~)”) and call it in the game.Next, add the “bot_kick” instruction there. Thus, all bots from the server will disappear. If you need to remove a certain character, then we use the above command, but with the addition of a corresponding nickname at the end, for example, “bot_kick John”.

How to create your own training server in cs go

How to create your own training server in cs go

I still haven’t learned how to play cs go, you are constantly bent on servers and you don’t know what to do anymore, but your hands are reaching for cheats? I think it’s time to pump you up and punish these crayfish!

To develop your skill you will need: hands, patience, time, endurance, self-control and, perhaps most importantly, this guide.

What will you get from reading this guide?

This guide is divided into several sections.

• From it you will learn commands for the server, commands for managing bots, for training, additional commands and others.
• In addition, this guide will help you start training your prefires, shots on maps, throwing grenades, playing situations and generally working out all the difficult elements in the game.

Commands for the server

It is worth starting with the basic commands for configuring the server.This is a basic chapter and you should definitely study it thoroughly. How well you do it will depend on whether you can configure the server in cs go or not.

sv_cheats 1 – main team. Server setup begins with it.

Without it, no other console command in the game will simply work. So, consider this.
Let’s start with the following commands:

mp_do_warmup_offine 1 – with this console command you will activate the warm-up in the game.Great stuff by the way.
mp_warmuptime 999999 – This command is a continuation of the previous command and will allow you to increase the maximum warm-up time to over

0 seconds! That’s a lot

Great, using these commands implies the possibility of endless rebirth in the game. This is a kind of DM, only according to the classic rules.
After setting up a warm-up, you will need to expand your ability to purchase weapons. This is all done with the following set of commands.

mp_buy_anywhere 1 – by entering this command, you give yourself the opportunity to buy weapons at any time and anywhere on the map.
mp_buytime 999999 – Allows you to increase the maximum possible time for buying weapons.
The weapon purchase setting has been made. Now let’s move on to financial issues, namely, we will set up finances in the game.
mp_maxmoney 36000 – when using this command, you get the opportunity to set the maximum amount of money in the game up to $ 36000.
mp_startmoney 36000 – after you have increased the maximum money ceiling, you need to set this amount at the start of the game. After entering the command, the coveted amount will appear on your balance.

With finances sorted out, now I suggest you deal with issues of ammunition. And just set up infinite cartridges in the game with the following commands:

sv_infinite_ammo 1 – sets an infinite number of cartridges.
sv_infinite_ammo 0 – resets the capabilities of the previous team and returns everything to its place.

Commands for training

After fully configuring the server, now you have to make equally important settings for training. Carefully study the capabilities of each command, this will allow you to choose the settings for yourself as accurately as possible.

bind “v” noclip – using this command will allow you to bind absolutely any key (in this case, the bind is made by pressing the v key) to set the walk through walls. Well, it’s a very cheating topic.
bind “any button” command – with this command you can bind any commands and to any keys.
sv_showimpacts 1 – activates the ability to view the trajectory of a bullet in the game.
sv_grenade_trajectory 1 – activates the ability to view the trajectory of a grenade in cs go.

Bot management

Excellent. The server was configured, we got acquainted with the basic concepts. Bind the most important and significant teams in the game. Now I suggest you set up bot management:

bot_kick – with this command you remove absolutely all bots on the map.Do not kill, but delete them from the game
bot_add_ct or bot_add_t – these 2 commands will allow you to create bots on the server. Each command input adds one bot to the game. Where (CT – counter, T – terrorists)
bot_stop 1 – entering this command stops absolutely all bots in the game. They just stand and wait for you to punish them.
bot_difficulty – allows you to set the difficulty of bots, values ​​from 1 to 3.
bot_dont_shoot is a good command for practicing some game situations.Prevents bots from shooting at you. They just run, but don’t shoot.
bot_crouch 1 – makes all bots squat.
bot_chatter 1 – bots will not be able to use the radio in the game, they will simply be left without information
bot_goto_mark – zombies the bot and makes it run exactly in the direction in which you looked.
bot_place -bot as a doggie will run to you

Additional commands

1. r_drawothermodels 2 – allows you to enable VX in the game.When this command is used with a value of 1, it will turn off
2. mp_limitteams 0 – completely removes the connection limit in commands
3. mp_autoteambalance 0 – allows you to remove the auto-balance of teams. Play 1 against at least 16 bots.

All commands

For general convenience in using the commands, they were all written out separately and placed in a common mini-block. If you are too lazy to understand in more detail each of the functions, then just study the commands from the block.

sv_cheats 1 -enables the use of cheats
mp_do_warmup_offine 1 – turn on the warm-up
mp_warmuptime 999999 – set the warm-up time
mp_buy_anywhere 1 – purchase all over the card
mp_buytime 999999 – buy 36money money 3673 mp_mart – set the starting balance to 36k
sv_infinite_ammo 1 – unlimited ammo
noclip – fly through objects
sv_showimpacts 1 – bullet trajectory
sv_grenade_trajectory 1 – grenade pallet trajectory
bot_kick – throw bots_
– bot_addots
bot_difficulty – strengthen or weaken bots
bot_dont_shoot – playnor from bots
bot_crouch 1 – squat bots
bot_chatter 1 – remove radio from bots
bot_goto_mark – set a place for a bot
bot_place – put a bot in a limit
r_otherdraw
tteams 0 – remove the connection limit
mp_autoteambalance 0 – balance in teams

Conclusion

In the article, we discussed with you the general server setup for training.In principle, these commands are enough to work out all possible questions and tactics. Save the article to your computer or bookmark it so you won’t forget. Good luck with the game.

The option for cheaters will also be interesting. For example, to train in the use of read cheats, such as aim for cs: go.

Personal site – Sambo and warm-up.

Sambo. Warm up. Beginners.

When new children come, they are mostly disorganized and often spoiled people.Until they get used to the new gym, they still listen to the coach. But as soon as the adaptation period passes, then hooligans and destroyers of the training session appear. How to deal with these moments? How to restore the balance the coach needs? When starting a workout, the coach must first of all test the general mood of the group. Give several commands and analyze their execution. Warm-up is just that period of time during which you either set the children up for work or not. The coach must do the warm-up himself, since on the one hand he “probes” the group, and on the other hand prepares it for the perception of the planned topic.Simultaneously with the warm-up, the trainer sets the group up for a working mood, fights against “hooligans”, and brings the group to the main part of the lesson. That is, he is doing invisible work. Often, a warm-up is perceived only from the side of physical exercise. But naturally this is not the case.

What can and should be done?

Preliminary preparation. Before the start of the training, completely exclude everything that interferes with the beginning and conduct of the training (remove foreign objects from the students, let them go to the toilet, tie a belt, remove distracting objects from the hall).The time takes 5 minutes. Let’s imagine the opposite picture. There is a training session, 5-7 people went to the toilet, 2-3 forgot to remove the cross (earrings), 2-3 went to the toilet to drink water under the pretext of going to the toilet. Naturally, the training is destroyed. The warm-up continues, one student’s belt is untied, the next, etc. The first, the second student got up, they tie the belt. And so one by one, like a relay race, some of the students drop out of training. What to do? Tie the belt tighter before training. Untied during the assignment.Better to throw the belt into the corner of the hall and continue with the task. Teach students to constantly monitor the form. To instill in them the idea that the untied belt is not a reason to interrupt the mission. It is necessary to specially set aside time (at the initial stage) to put the kimono in order. The purpose of the warm-up is not just a physical effect on the body, but to a greater extent it is to set up the working environment in the gym and completely obey the coach. It is very important to give all commands in an imperative mood. “Stand up”, “sit down”, “lie down”, “run march”.These are not just commands. This is child management. There is one master of the situation in the gym – this is the coach. If he is not the owner, then there will be no training, no results, no success. There will be injuries, and it is very important to overcome the monotony of the warm-up. Every day the same thing from month to month leads to a loss of interest in classes. How to deal with this? It is best to alternate different parts of the warm-up with each other. You can do running exercises with acrobatics, exercises on a wrestling bridge with general physical training. Naturally, game assignments are the best way to combat monotony.There are many ways, but it is very important to be able to manage a group. For example: simultaneously move all the students from one end of the hall to the other, achieve the command “all stand up” or pay attention to the trainer of all students at the same time, etc. A warm-up is a ship that will sail further and the training will sweep in full sail quickly and imperceptibly or an old, leaky launch, which constantly has to be repaired and patched up so as not to drown completely. Therefore, the warm-up must be treated very carefully and responsibly.Warm-up is the key to further training, to further tasks and exercises.

Warm-up, its tasks and procedure

Warm-up refers to the performance of exercises that precedes performance at a competition or the main part of a training session. Warm-up contributes to the optimization of the pre-start state, accelerates the work-in processes, and increases efficiency. The mechanisms of the positive influence of the warm-up on the subsequent competitive or training activity are diverse.

Warm-up increases the excitability of the sensory and motor nerve centers of the cerebral hemispheres, autonomic nerve centers, enhances the activity of the endocrine glands, thereby creating conditions for accelerating the processes of optimal regulation of functions during subsequent exercises.

Warm-up enhances the activity of all links of the oxygen transport system (respiration and blood circulation): the PV, the rate of diffusion of O2 from the alveoli into the blood, heart rate and cardiac output, blood pressure, venous return, expand capillary networks in the lungs, heart, skeletal muscles.All this leads to an increase in the supply of oxygen to tissues and, accordingly, to a decrease in oxygen deficiency during the period of injection, prevents the onset of a “dead center” state or accelerates the onset of “second wind”.

Warming up increases cutaneous blood flow and lowers the threshold for the onset of sweating, therefore it has a positive effect on thermoregulation, facilitating heat transfer and preventing excessive overheating of the body during subsequent exercises.

Many of the positive effects of a warm-up are associated with an increase in body temperature, especially working muscles.Therefore, a warm-up is often referred to as a warm-up. It helps to reduce muscle viscosity, increase the rate of muscle contraction and relaxation. According to A. Hill, as a result of warm-up, the rate of muscle contraction increases by about 20% with an increase in body temperature by 2 °. At the same time, the speed of conduction of impulses along the nerve fibers increases, and the viscosity of the blood decreases. In addition, the rate of metabolic processes increases (primarily in muscles) due to an increase in the activity of enzymes that determine the rate of biochemical reactions (with an increase in temperature by 1 °, the rate of cell metabolism increases by about 13%).An increase in blood temperature causes a shift in the oxyhemoglobin dissociation curve to the right (Bohr effect), which facilitates the supply of oxygen to the muscles.

At the same time, the effects of warm-up cannot be explained only by an increase in body temperature, since passive warming up (with the help of massage, irradiation with infrared rays, ultrasound, diathermy, sauna, hot compresses) does not give the same increase in efficiency as an active warm-up.

The most important result of active warm-up is the regulation and coordination of the functions of respiration, blood circulation and the motor apparatus in conditions of maximum muscular activity.In this regard, a distinction should be made between general and special warm-up.

General warm-up can consist of a variety of exercises, the purpose of which is to increase body temperature, CNS excitability, enhance the functions of the oxygen transport system, metabolism in muscles and other organs and tissues of the body.

The special warm-up in nature should be as close as possible to the activity ahead. The work should involve the same systems and organs of the body as when performing the main (competitive) exercise.This part of the warm-up should include complex coordination exercises that provide the necessary “tuning” of the central nervous system.

The duration and intensity of the warm-up and the interval between the warm-up and the main activity are determined by a number of circumstances: the nature of the upcoming exercise, external conditions (temperature and humidity, etc.), individual characteristics and the emotional state of the athlete. The optimal break should be no more than 15 minutes, during which the warm-up trace processes are still preserved.It has been shown, for example, that after a 45-minute break, the long-term warm-up effect is lost, the muscle temperature returns to the initial, pre-warm-up level.

The role of warm-up in different sports and under different external conditions is not the same. The positive influence of warm-up before speed-strength exercises of relatively short duration is especially noticeable. The warm-up does not have any reliable positive effect on muscle strength, but it improves the results in such speed-strength complex coordination exercises (throwing the puck, etc.) The positive effect of warming up before running for long distances is much less pronounced than before running for medium and short distances. Moreover, at high air temperatures, a negative effect of warm-up on thermoregulation during long-distance running was found.

Advice as a methodological recommendation for parents:

Remind children that at their age, when doing physical exercises, children very often received injuries (sprains of muscles and ligaments, bruises, dislocations and even fractures when falling, etc.).this happens especially often with those children who want to learn something very quickly: to run very quickly, immediately stand on the “bridge” or sit on the twine, etc. Warm up can reduce injuries and improve exercise performance. It is done before doing the basic exercises.

Explain that there are three things you can do with warm-up:

1. Warm-up allows you to increase the temperature of the body, especially the muscles. Warm-up can be compared to the operation of a car engine.You probably had to watch how the chauffeur, before turning on the engine, warms it up, makes it possible to work on the spot. Without warming up the engine, you cannot start moving quickly and you can damage the engine.

2. To increase the mobility in our joints, ie. after a warm-up, a person can, for example, bend much lower than before a warm-up.

3. Tune in to those exercises or games that the person is going to perform. After a warm-up, a person can perform any exercises than before and almost never get injured.

Explain the order of the warm-up exercises.

1. Calm running or brisk walking (can be on the spot). The most important thing is that after this the person becomes hot and even better if he sweats at least a little.

2. Warm-up exercises. You need to thoroughly stretch all the muscles, but especially those that will mainly work after warm-up when doing exercises and games.

3. Perform the exercise several times, which you will then perform, but “not much”.That is, if then there is an active game, then run quickly several times, but not at full strength; if you get up on the bridge, then bend or bend back several times.

You can ask children what muscles they would work more on during the warm-up before jumping, etc. Ask: When should the warm-up last longer: in cold or hot weather.

Methodical recommendation: before starting the basic exercises, perform the appropriate warm-up.

90,000 Warm-up is … What is Warm-up?

Warm-up in KVN is one of the few contests in which the playing teams are invited to joke impromptu. The maximum score in the Major League is 6 .

Rules of conduct

The competition, which has existed since the inception of KVN, has practically not changed its essence. As then, and now, all the teams in full composition go on stage in groups and they are asked a question or some thesis is proclaimed.After that, within 30 seconds, each of them must, after listening to the repetition of the question or thesis, give an original and witty answer orally or in any other possible form. Sometimes the answer may contain a demonstration of photographs or videos, however, in the vast majority of cases, this opportunity is used by a team that offers to develop their own topic.

Forms for specifying topics for answers

The classic form of warm-up assumes that from each team one by one comes out, at least more, a participant who voices a phrase prepared by his comrades for discussion by the teams.Usually, with this approach, the setting side, having listened to the answers of the opponents, offers its own, pre-rehearsed answer.

Similar to this, there is a form when the presenter has papers with questions face down on the podium. Team members take turns coming up for a piece of paper and asking a question written on it. Then the participant with a piece of paper repeats the question for everyone, including teammates.

Recently, in the Higher League of KVN, questions from the presenter, members of the jury or from the audience in the hall have been actively practiced.In this case, the procedure is similar to the case with a piece of paper, only instead of the reader, the question is repeated by the one who asked it. In the 2006 Major League Final, when the audience asked questions, a restriction was introduced for them: everyone who wanted to ask a question had to show how he prepared for the upcoming New Year’s holiday.

Response Forms

After jointly considering the answer, each team chooses the most successful option in their opinion, which should be performed by someone specially chosen for this from the team.This someone (one or more people) comes out to the microphones, waits for their turn, listens to the repetition of the key phrase and performs the answer invented by his comrades. You can just answer cheerfully, as well as sing, dance, play musical instruments, showcase your own artwork, or something else. Sometimes, especially when a young girl from the audience asks a question, a team that has not come up with an answer begins to flirt with the presenter or somehow develop a conversation with him.

References

“Storming a joke” (a serious conversation about warm-up) – an excerpt from the book by M. Marfin and A. Chivurin “What is KVN?”

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Hockey, figure skating: News

Educators

Bezrukov
Alexey Nikolaevich

Chief Specialist of the Department of Sports and Physical Education of the Educational Foundation “Talent and Success”, a certified specialist in the direction of training “Pedagogical Education” (qualification for conducting professional activities in the field of management in organizations of physical culture and sports)

Budanova
Margarita Vasilievna

Sports psychologist, employee of the complex scientific group of the Russian national figure skating team, Ph.M.Sc.

Zolotareva
Olga Ivanovna

Staff trainer, “Sports School of the Olympic Reserve No. 1 named after Honored Coach of Russia Nikolai Sergeevich Geitz”

Matveeva
Elena Matveevna

Honored Trainer of the RSFSR

Medvedeva
Elizaveta Andreevna

Instructor (demonstrator), part of the Russian national team in synchronized skating

Moshnova
Elena Vadimovna

Master of Sports of the Soviet Union.Trainer-teacher of the highest category. Judge of the All-Russian category in synchronized figure skating. Coach of the team of 14-time champions of Russia and bronze medalists of the 2015 World Championship among juniors

Orlova
Olga Vladislavovna

Trainer-choreographer of the group N.M. Moser

Polyanchikov
Dmitry Viktorovich

Chief specialist of the department for training and retraining of the coaching staff and scientific and methodological support of the Russian Ice Hockey Federation, candidate of pedagogical sciences

Purtov
Oleg Anatolievich

Highly qualified teacher, chief specialist of the specialized sports programs department of the Sports Training Center of the Sirius Educational Center.

Pustobaeva
Anastasia Olegovna

Instructor (demonstrator), part of the Russian national team in synchronized skating

Savin
Dmitry Nikolaevich

Candidate of Pedagogical Sciences, Deputy Head of the Educational Foundation “Talent and Success” in the direction of “Sports”

Sannikova
Natalia Mikhailovna

Trainer-teacher of the highest category.Regional judge. Coach of the team of 14-time champions of Russia and bronze medalists of the 2015 World Championship among juniors

Skorynina
Varvara Ivanovna

Instructor (demonstrator), part of the Russian national team in synchronized skating

Urmanov
Alexey Evgenievich

Olympic champion, Honored Master of Sports of Russia, Honored Coach of Russia

Uryupin
Nikolay Nikolaevich

Head of the Department of Hockey FHR, Head of the Department of Hockey RGUFKSMiT

Sheloumova
Varvara Mikhailovna

Instructor (demonstrator), part of the Russian national team in synchronized skating

Yasenetskaya
Militsa Vsevolodovna

Deputy Head of the Judicial Training and Methodological Center of FHR

90,000 Warm Up Before Workout At Home And In The Gym – Exercise

Everyone knows that the warm up before strength training is a must, but few people do it fully.It also requires a warm-up before training at home, which, all the more, no one pays attention to. Now you will see for yourself how important it is to prepare the body for any training load and how to properly warm up.

⭐Cooling down after training also read

The importance of warm-up before training

Looking at the warm-up process from different angles, you can identify several definitions of this concept:

1. This is a moral preparation for training. After a warm-up, it really is easier to train.
2. This is warming up muscles, optimizing the activity of the cardiovascular system and respiratory system, improving blood circulation before exercise.
3. This is the training phase. Indeed, this is a preparatory stage in the training process.

Warm up is a must before your workout.

From a calm state to an active one

At rest, the human body functions in an energy-saving mode: it consumes calories to a minimum, the heart beats at a frequency of 55-60 beats per minute, breathing is calm and even.This is especially true for sleep.

When we wake up, calorie expenditure increases. Try to wake up and jump up and run somewhere. It will be very difficult, because the body is still asleep, and we forced it to work as usual.

Therefore, we slowly wake up: someone is in bed, someone is drinking coffee, some are doing exercises (by the way, a very useful thing).

The fact is that blood pressure immediately after sleep is quite low – after all, the muscles did not strain all this time, the heart was beating calmly and measuredly in the chest.

Please note, when we go out into the street, we do not immediately turn on the last gear and speed of 10 km / h, we do not run to the destination. We start off with a slow step, smoothly transitioning to fast or even running. But all this is done gradually. Even if you just walked for 10 seconds, then began to accelerate, this is already considered “not right away.”

At the level of innate reflexes, our body knows that we cannot start doing something right away. It is necessary to prepare the body for a new state.For this, a warm-up exists to prepare the body for hard physical work.

For this you need:

1. Raise body temperature.
2. Accelerate pulse, increase blood circulation.
3. To knead the muscles, saturating them with nutrients and oxygen through the blood flow, raising their temperature
4. Warm up the joints, stimulate their lubrication with synovial fluid.

Such preparation of the body becomes especially important before hard work.Therefore, warming up before training is a must. Without it, it is difficult to get the muscles to work effectively, and it is very easy to get injured. Now you understand the importance of warming up before training.

What if you don’t warm up?

“My friend never warms up, never got hurt.” This can be heard quite often. For example, a person starts a workout with a bench press. He takes an empty bar (weighing about 20 kg) and does a press with it for 20 repetitions, with each repetition accelerating.Then he hangs 90 kg, does 5-8 repetitions, then 100, and already with this weight he works.

This is a real example, a person has never pulled anything, at the time of such training he was 34 years old. He trained in the same way at the age of 30.

It cannot be said that he does not do a warm-up at all. After all, there was an empty neck. For his body, apparently, such a warm-up is sufficient. But this is the wrong approach to training, because warm-up is not only about working with empty weights.

There is a general cardio warm-up, for example, by running, then a warm-up of the whole body, and warming up each muscle and joint separately.

The body of the person indicated in the example has a good margin of safety. But, one day, such a scheme can fail, as a result of which he risks getting a cold tendon tear or another unpleasant injury.

What can happen if you start a workout without pre-warming up:

1. If you do not warm up before training, you can pull the ligaments. This is the most common type of injury.
2. If you don’t prepare your cardiovascular system, you can even faint.From a sudden load on the body, pressure can rise sharply.
3. Good warming up prepares joints for overload. If you work on a “cold” joint, there is a serious risk of damaging it. And the restoration of the joint is a very complex and lengthy process.

This is all very important for beginner athletes who have a long way to go to a perfect body.

So, how to warm up before fitness, how long does it last, what exercises should you do to warm up your muscles before training?

Correct warm-up in three stages

How to warm up, warm up your muscles correctly and not get tired even before the start of the main workout? Let’s look at it in order.

Types of warm-ups

You can put it another way and replace “types” with stages. Because first, a general warm-up is done, and then, as the training progresses, a warm-up for all muscle groups on which the load will be given.

General warm-up includes cardio and joint warm-up. A warm-up for specific muscle groups is work without weights or with light weights before specific exercises.

Let us now clarify how to do the warm-up correctly and what set of warm-up exercises can be used.

Cardio Stage One

A proper warm-up before workout starts with a cardio load.

You need to devote 5 to 20 minutes to running, exercise bike, ellipsoid. You can combine the machines with jumping rope or other high-intensity cardiovascular exercise.

• Fitness warm-up before weight training should be energy-consuming as little as possible. That is, the intensive cardiac part should be kept within 5-7 minutes.
• But if your goal is to lose weight, you need to run or jump longer – at least 20 minutes.

So, your heart rate has risen, blood circulation has intensified, the blood has carried oxygen and other necessary substances through the body faster.

Next comes the question of how to warm up muscles and joints to reduce the likelihood of injury. Let’s take a look at the basic pre-workout warm-up exercises.

Joints – second stage

To warm up the joints before training, circular movements with different parts of the body help:

1. Gently rotate your head.First, do 10 circular movements clockwise, then the same counterclockwise. Try to increase the diameter of the circumscribed circle with each movement.
2. Pull your chin towards your chest, tilt your head to the right and left as far as possible. Repeat this movement several times.
3. Place your fingers on your shoulder joints and rotate your shoulders. Do such rotational movements with your hands in both directions 10 times each. Circular movements are done simultaneously with two arms bent at the elbows.
4. Now you need to describe the circle several times with one and the second hand, twisting the arm at the elbow.
5. Then we do the same, rotating the hands at the wrists. Squeeze and unclench your fingers several times.
6. Next, we make circular movements with the upper part of the body, standing on our feet.
7. We fix the body and make circular movements with the hips, placing our hands on the waist.
8. Now you can swing your legs forward and backward 10 times, or sit down 10 times at a pace.
9. Raise your knee so that your thigh is parallel to the floor, pull your toe down.With your toe above the floor, you need to draw a circle due to the movement in the knee joint.
10. Place the sock on the floor and rotate the ankle.

Thus, we consistently worked from top to bottom all joints.

There are other exercises to warm up your joints before training. They are done in the same way, but your task will be to draw the number 8 instead of a circle. This warm-up is used in various schools of hand-to-hand combat.The effectiveness of this warm-up scheme lies in the fact that such a trajectory of movement warms up the joint much better than just a circular one.

Indeed, if you analyze this scheme, then in one exercise you perform several simple movements at once. For example, when tracing the number 8 with your head, you move your head forward and backward and to the right and to the left. There are also circular paths.

How to carry out such a warm-up is exactly the same as a regular circle.This is a very interesting way to prepare your body for training.

Warm-up at home is carried out in the same two ways: in a circle and number 8.

Warm-up before training can take place in the form of outdoor active games, if we are talking about a children’s sports section.

In martial arts schools, a warm-up is carried out for the strength and coordination resources of the body. This kind of training warms up the muscles before training and prepares the body for good coordination.

How to make training safe? Conduct an elementary warm-up!

Point Warm-up for Specific Muscle Groups – Stage Three

Warm-up before training in the gym means high-quality warm-up of exactly those muscle groups for which you are going to work.

At the beginning of each exercise with weights, you need to do 1-3 warm-up sets.

The first set is always done with light weights. For example, if you are going to do push-ups from the uneven bars, you should first push up from the bench at an angle of 45-60 degrees 15-20 times, then work on the uneven bars.

The bench press first works with an empty bar to warm up the chest, shoulders, and triceps. That is, an exercise to warm up the muscles before training is, in fact, what you are already going to do, only with a low weight.