Description

Why dogs stretch into downward dog and upward dog after waking up

What a warm up Should Do

• Elevated body temperature
• Increase heart rate and      blood flow
• Increase blood flow to      specific muscles and joints
• Activate Sympathetic      Nervous System
• Prepare you specifically      for the activity you are about to do

3 Parts you need to include:

Activation– Easing into the workout

· Moving in multiple planes of motion – Rotation and lateral planes

· Improving mobility – Active form of stretching

· Coordination – unilateral, balance, multidirectional

Ground Work – Posterior Chain and Core Activation

· Engage movements and muscles you don’t use but wouldn’t otherwise activate because of gravity (Hip Bridges)

· Improve neuromuscular activation patterns (i.e. Glute/Ham/Low back)

· Strengthen weaker muscles you need more activity (hip flexor)

Dynamic – Neuromuscular control/specific to activity

· Practice pattern components – skipping for running.

· Improves skills – speed, frequency, muscle engagement

· More exposure to activity in a different setting.

Do’s and Don’ts

• Do – Breathing must be a      priority
• Don’t – Static Stretching –      decreases elasticity, power and strength
• Do – Make it a priority –      treat it like part of the session
• Don’t – Skip it because      you’re short on time – be efficient, don’t waste time
• Do – Spend time on soft      tissue work it you need it
• Don’t – Waste time on soft      tissue work - 20s or less