In part one of this blog series ,we clearly identify the pillars of our active dynamic warm up (ADW). The beauty of these pillars is that we have a clear framework that helps organize the ‘what’ and ‘why’ of the training session we are about to take our athlete’s through.
I’d say that is pretty important, so if you didn’t read the first part of this blog series, go back and check it out!
So what does an ADW look like in Parisi-land?
If you want the short, tactical answer, it looks like a well-organized, 10-minute prep block that takes athletes through a regression/progression of global movements.
If you want the longer, more explanation answer, keep reading…
Our ADW starts with Stationary movements that mimic foundational efforts. Bodyweight strength exercises and low amplitude plyometrics dominate this portion.
With our younger athletes (ages 7-12), we will look to increase traditional programming variables like sets, reps, and total volume BEFORE adding additional chaos or physio/neurological demands.
With our adolescent athletes (ages 12-18), given their physical development, we progress with volume but will also climb the progression tree to add an element of progression.
After the stationary exercises, we move into the movement portion. The movement portion of the ADW is the true magic in the Parisi ADW. After all, we are a speed school and our niche is speed development, so this is where we typically spend a lot of our time. The movement portion has the highest replication of movements that we perform in our training sessions, as well as the sport-demands that the athlete needs.
Regardless of age, we move athletes through a regression/progression tree of the following…
For linear speed…
- March Series
- Skip Series
- Build up sprint series
For multidirectional speed…
- Lateral Force Series
- Side Shuffle Series
- Side Running Series
- Jump progression
**If you are wondering what any of those movements are, type them up in the Google machine.
The last part is the ground series. This portion gets an athlete on the floor. In my opinion, athletic performance starts on the ground. We strike the ground, we recoil from the ground, and with our body, the ground provides context and keeps our body in great positions.
At Parisi, we target the glutes/hips/ankles pretty intently. Again, we are a speed school. We take athletes from supine to prone, up to half-kneeling and full-kneeling, then to quadruped, and eventually back to standing. That neuro-metabolic continuum is huge for developmental success and makes sure our athletes are primed for action.
If you’ve enjoyed part one and part two, make sure to look for part three where I share the secret sauce to the ADW.
What’s next?
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