Warm-up 1 & 2

[Blinky]

For Warm-up 1 what kinds of stretches could be used if you don’t have access to a partner for pnf stretching? Is it mostly the upper quad and glutes that should be focused on?

Also, for Warm-up 2 what would a typical set of warm-up accelerations look like?(e.g. 3x20 @95%)

[system]

You can do most PNF stretches with Jumpstretch bands if you don’t have access to a partner. I have found stretching in this way is a good way of getting mobile before a session in minimal time.

[t-bone]

I normally do accelerations of about 50m, just a gradual build up in speed.

[bud_mike]

hi,
just watched the gpp dvd. got a few questions.

1. when do you do the standing leg swings
2. when do you do the lying down leg swings
3. for a speed session, do u just do the exact same thing but just add some acc work, and how much acc work do you do, would 6X60 gradually building speed be correct.
   also after warm up one, i would usually do some med ball acc would you still do this on warm up 2, or jsut stick to the acc and then get into the session as normail?

[Blinky]

@bud_mike

hi,
just watched the gpp dvd. got a few questions.

1. when do you do the standing leg swings
2. when do you do the lying down leg swings
3. for a speed session, do u just do the exact same thing but just add some acc work, and how much acc work do you do, would 6X60 gradually building speed be correct.
   also after warm up one, i would usually do some med ball acc would you still do this on warm up 2, or jsut stick to the acc and then get into the session as normail?

1. After you’re fairly warm. Jog a few laps, arm circles, hip circles, leg swings…

2. same as one.

3. Med ball accels are fine and may actually stimulate the nervous system at that time. 6 x 60 seems abit drawn out and obviously you can make it work for you by varying the intensity, but I tend to stick with fewer reps. The point of the warm-up is to get your body temperature up to prepare you for quality work.

[bud_mike]

thanks
i mentions 6X60 coz i remember reading that in speed trap.
so for eg, if your actual session is
2X30
4X30block
6X60

before geting into this you would do gradualy acc work in flats?

@Blinky

1. After you’re fairly warm. Jog a few laps, arm circles, hip circles, leg swings…

2. same as one.

3. Med ball accels are fine and may actually stimulate the nervous system at that time. 6 x 60 seems abit drawn out and obviously you can make it work for you by varying the intensity, but I tend to stick with fewer reps. The point of the warm-up is to get your body temperature up to prepare you for quality work.

[Charlie_Francis]

@bud_mike

thanks
i mentions 6X60 coz i remember reading that in speed trap.
so for eg, if your actual session is
2X30
4X30block
6X60

before geting into this you would do gradualy acc work in flats?

Accelerations never happen in a warm-up after starts.

[bud_mike]

i know that.
i meant something like this

warm-up 1then

6X60 in flats graudual increase of pace each one.

put on spikes
2X30 standing
3X30 blocks
4-6X60 standing/blocks

just as an example!!!

@Charlie_Francis

Accelerations never happen in a warm-up after starts.

[mustang]

@bud_mike

hi,
just watched the gpp dvd. got a few questions.

1. when do you do the standing leg swings
2. when do you do the lying down leg swings
3. for a speed session, do u just do the exact same thing but just add some acc work, and how much acc work do you do, would 6X60 gradually building speed be correct.
   also after warm up one, i would usually do some med ball acc would you still do this on warm up 2, or jsut stick to the acc and then get into the session as normail?

If you think of a warm-up as progressing from general to specific, then that would place a lower velocity lying down leg lift earlier in the warm-up than a higher velocity leg swing. It would also be a bit safer this way because the athlete would be further along in the warm-up procedure. In the GPP DVD, I believe Charlie mentions holding off on performing the higher velocity leg swings until your closer to competition.