The warm-up is the most important part of a workout, because the purpose is to get blood pumping into the muscles and heating up the body’s core temperature. In turn, this provides increased mobility and elasticity for all muscle groups.
I will give you two ways to perform this action, the first one being core exercises and the second dynamic flexibility. Never do static stretching (extended holds for 20 seconds or more) at the beginning of a workout or practice. The reason not to do these movements is because it decreases the elasticity of the muscle and increases the risk of injury by 200 percent. These types of movements and holds should always be saved for the end of a workout as a cool down phase.
Core Warm-up
TVA breathing: This is very important for athletic performance. A person should always be breathing through their stomach not their chest cavity. This can be performed standing up or lying down.
Put one finger on your navel and create a vacuum by drawing the stomach in to touch your spine. After drawing in, hold tight for 30 seconds and practice breathing through your stomach while the stomach is drawn in. This will take awhile to master but a strong core enhances everything that is done athletically. Practice this three times. Here are six excellent examples of core warm-up exercises that you can use prior to training.
Supine Bridge: Lie on your back with knees bent and extend your hips up into a flat table position. Activate your gluteus by squeezing together and hold for 30 seconds. Repeat this action three times.
Superman: On your stomach, extend your arms straight out in front of you and lift your legs and arms simultaneously. Really pretend like you are flying; again hold for 30 seconds. Repeat three times.
Leg lowering: This is done on your back. Start with your legs at a 90-degree angle and slowly lower them to the floor, keeping the abdominal area tight. Perform three times.
Dynamic Warm up
Twists: In a standing position begin rotating the upper body back and forth with arms extended out about 15 times.
Squats: Put your hands out in front of you and begin to slowly go up and down performing this exercise 15 times.
Two leg hops: Try not to jump extremely high or fast remember this is just a warm-up. With legs and feet together begin hopping in place for about 30 seconds.
Jog: Jog in place for about 30 seconds. Make sure to use proper running form. Keep your hands loose and opened, arms at a 90-degree angle and pump them back and forth with the legs.
For more information contact Nathan Pufnock at www.athleticx.com or athleticx@gmail.com.

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