Speed & Agility

Cheshire Soccer’s Speed and Agility Warm Up.

By Andy Cope – Cheshire Soccer

www.andycope.com

ACTIVE/DYNAMIC WARM UP Athletic based method of flexibility training that prepares the athlete for success while decreasing the potential for injury.   

Purpose

1) Boost body temp., lowering viscosity of muscles & attachments, increasing range of motion.

2) Increase blood flow to working muscles (oxygen delivery).

3) Activate muscle groups.

4) Stimulate the nervous system.

5) Enhance joint mobility.

6) Improves lateral & medial joint stability (often neglected by runners as their focus is on linear movement).  

Movements progress from simple to complex. Muscular & neuromuscular systems are provided an opportunity to gradually reach training intensity without under-working or over-fatiguing.

Incorporates multi-joint/multi muscle movements that are functional & extend range of motion of joints. Also requires balance, coordination & increased concentration levels. 

More appropriate for performance training as opposed to static stretching. Static stretching can be performed as a post session cool-down.

Categories

1) Stick. Increases nutrient rich blood flow by unknotting barrier trigger points within muscle fibers. Increases local muscle temperature & temporarily reduces muscle soreness/tightness.

2) Thermogenic Movement. 3-5 minutes of continuous, rhythmic movement that increases core body temp.

3) General Mobility. Increases blood flow. Takes joints through full range of motion (ROM).

4) Muscle Activation. Isolated movements used to stimulate specific muscles. Targets muscles important to posture, stability, and force application.

5) Transit/Skill Mobility. Takes joints through specific ROM while traveling a specific range of distance.

6) Dynamic Mobility. Takes joints through an explosive or rapid ROM

7) Technical Build Up. Short runs of increasing speed. Good time to evaluate running technique.