This is an isometric warmup routine that you can do before your dynamic flexibility routine. Basically it is a series of holds for 20-30s that allow your athletes to hold positions and focus on different muscle groups before you start much movement.
This will definitely help your athletes with their body control, flexibility and even some strength.
Isometric Warmup:
All Holds are 20-30s. On a whistle raise up 2 inches. I will have them start deep, then raise up 2 inches on all of these holds about half way through.
1. Squat
2. Lunge Hold w Hamstring and Glute focus (front knee behind toe) "Tell them to squeeze the glutes"
3. Lunge Hold with Ankle Knee and Quad Focus - (front knee goes over toe) "Tell them to squeeze the quad"
Switch to Left Leg
4. Lateral Lunge with arms out straight = Switch to Left Side
5. Pushup
6. One arm pushup - Right and Left - Stay Square and flat.
6b. Pushup Shoulder Tap - 10 shoulder taps back and forth staying square and flat.
7. ISO YTW’s - YTW is the shape you will make of your arms above your shoulders. Lay on your stomach and lift up arms and legs in a superman stretch, hold the Y arm position above your head for 30s, then the T (arms out to sides) for 30s then bend at the elbows for a W hold for 30s.
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Lesson 18:
Isometric Strength Warmup
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