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Freshmen Member
Posts: 74 
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Post by next on Jun 8, 2013 13:50:41 GMT -6
I need some Dynamic Warm up routines and wondering if some coaches can post some examples they use? |
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Post by CoachShig on Jun 8, 2013 14:13:29 GMT -6
I always try to start slow and work to faster through the progression. With that said, I am seeing a greater benefit to having a static stretch for close to 5 mins before going into the dynamic stuff. Examples of what we use:
Walking lunges, side lunges, teeter totters, knee hugs, back leg extensions, high knees, butt kicks, quick skip, b skip, high step, arm circles, high knee over, bounds, power skip, quick feet, tall and fall, and knee starts
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Post by mariner42 on Jun 8, 2013 14:24:05 GMT -6
I am seeing a greater benefit to having a static stretch for close to 5 mins before going into the dynamic stuff. Research disagrees with you. I actually think low-intensity individual drills are just as good if not better than the standard 'stretch and flex' routine of high knees, butt kicks, yadda yadda. Gets you more practice time for some of the basics and you can build up the intensity as you go. |
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Freshmen Member
Posts: 74
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Post by next on Jun 8, 2013 15:32:07 GMT -6
I am seeing a greater benefit to having a static stretch for close to 5 mins before going into the dynamic stuff. Research disagrees with you. I actually think low-intensity individual drills are just as good if not better than the standard 'stretch and flex' routine of high knees, butt kicks, yadda yadda. Gets you more practice time for some of the basics and you can build up the intensity as you go. examples? |
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Post by Coach.A on Jun 8, 2013 16:09:00 GMT -6
Research disagrees with you. I actually think low-intensity individual drills are just as good if not better than the standard 'stretch and flex' routine of high knees, butt kicks, yadda yadda. Gets you more practice time for some of the basics and you can build up the intensity as you go. examples? Settle & Noose Pat n' Go |
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Post by mariner42 on Jun 8, 2013 16:42:34 GMT -6
Yeah, the Air-Raiders really nailed that one, I think. Defensively, stuff like simple movement drills. For LBs I use alternating run-shuffle, W drills, etc, and slowly pick up the pace into other stuff. For DBs you might go through some easy backpedal and movement drills before getting into hard cuts. DL, tennis ball get-off drills are a great way to get them moving. If you were going with the OL, footwork into get offs is how most guys start indy time, now you're just using that to warm up for practice. Lemme know if you need something more concrete. |
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Freshmen Member
Posts: 74
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Post by next on Jun 8, 2013 17:06:04 GMT -6
Yeah, the Air-Raiders really nailed that one, I think. Defensively, stuff like simple movement drills. For LBs I use alternating run-shuffle, W drills, etc, and slowly pick up the pace into other stuff. For DBs you might go through some easy backpedal and movement drills before getting into hard cuts. DL, tennis ball get-off drills are a great way to get them moving. If you were going with the OL, footwork into get offs is how most guys start indy time, now you're just using that to warm up for practice. Lemme know if you need something more concrete. Go info. we do the air raid drills but do the dynamic warm up as well prior. Maybe just a waste of time? |
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Post by John Knight on Jun 8, 2013 17:17:28 GMT -6
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Post by bigm0073 on Jun 8, 2013 19:12:57 GMT -6
Have gone two full seasons and we eliminated totally team stretch. Players go right into indy with position coaches. Pat/go... stance start.... Agility... No static stretching at all and no more dynamic....all football specific indy stuff like others mentioned. Saw our pulls from years past actually go down.
Two years ago had two players with pulls....
Last year we went all of camp with none... Minor stuff but nothing that required missing much if any practice.
We also eliminated them from workouts. Go 2 sets of 5 of overhead squats and we get into it.
Have not seen any increase in muscle pulls since we incorporated this in January.
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Post by coachweav88 on Jun 8, 2013 19:35:06 GMT -6
Have gone two full seasons and we eliminated totally team stretch. Players go right into indy with position coaches. Pat/go... stance start.... Agility... No static stretching at all and no more dynamic....all football specific indy stuff like others mentioned. Saw our pulls from years past actually go down. Two years ago had two players with pulls.... Last year we went all of camp with none... Minor stuff but nothing that required missing much if any practice. We also eliminated them from workouts. Go 2 sets of 5 of overhead squats and we get into it. Have not seen any increase in muscle pulls since we incorporated this in January. I don't want to hijack the thread, but I think it would be helpful to list some of these Indy drills people use to warm up. I really like this idea, but also want to make sure the ideas fit what we do. |
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Post by coachd5085 on Jun 8, 2013 19:36:28 GMT -6
Have gone two full seasons and we eliminated totally team stretch. Players go right into indy with position coaches. Pat/go... stance start.... Agility... No static stretching at all and no more dynamic....all football specific indy stuff like others mentioned. Saw our pulls from years past actually go down. Two years ago had two players with pulls.... Last year we went all of camp with none... Minor stuff but nothing that required missing much if any practice. We also eliminated them from workouts. Go 2 sets of 5 of overhead squats and we get into it. Have not seen any increase in muscle pulls since we incorporated this in January. Good stuff. Although physiologically, the warm up concept is designed to do more than just prevent pulls. |
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Post by CoachShig on Jun 8, 2013 19:59:33 GMT -6
I know what the research says mariner, that's why we do a very small amount. Some of our guys weren't getting loose enough, so added that and didn't have anymore tightness. I'm with y'all on doing the settle and noose stuff for stretching, but that wouldn't fly with the head guy. I was just giving some examples of dynamic warmups, and how we got to that point. Again, the static stretch is very limited. It's primarily for the ones that need a little extra before the main part.
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Post by bigm0073 on Jun 8, 2013 20:41:24 GMT -6
DO stance and start.. EVERY Position..
QB/WR pat/gos...
DL Backpeddle/some cone drills..Weave drills...
OL Stance - Start.. Bag drills for agilities... Ladders....
DL - Bag drills/Ladders... Agilities..
LB - Same as above
RB - Ton of drills...ladders, cone drills, footwork, stance/start.. get offs,
WR - Pat/Go... Get off.. short burst.. 5 yds.. 10 yds.. 20 yds.. Posture drills, cone drills, ladders, stance/start....
I mean go throw each of your positions and see what you can do with them that is football related and where you are not wasting time.
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Post by jsk002 on Jun 9, 2013 6:10:19 GMT -6
I still feel that there is value in a dynamic warm-up. In addition to warm-up / loosening all the muscles it works on an athletes flexibility as well as coordination. I don't have my dynamic warm-up committed to memory and everyone's terminology is different but we do:
A Skips, B Skips, A - Skip and Out, carioca, High Knees, Butt Kicks, High Kicks, some variation of walking lunges, Knee hugs - RDLs, and pick-ups. Again, it isn't exactly this and we vary it a little, but I think you get the picture.
Trods14 - if you want to static stretch, I would suggest doing that as the last part of the warm-up. Do the dynamic part first to loosen up the muscles.
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Post by larrymoe on Jun 9, 2013 6:30:07 GMT -6
We start slow and get more quick/intensive as we go-
Knee Hugs
Hurdlers
Sumo Stretch
Butt Kicks
High Kicks
Cherry Pickers/Marios
Carioca
Spiderman/lunges
Inchworm
5 pushups, sprint 10 yds, back again
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Post by vince148 on Jun 9, 2013 7:31:05 GMT -6
10 jumping jacks
10 bwt squats
walking lunges 10 yards there
high leg kick 10 yards back
walking side lunge 5 yards switch 5 yards
A-skip back
backward skip with hip abduction 10 yards there
high knees 10 yards there
butt kicks 10 yards back
carioca 10 yards there and back facing the same way
backwards run
short jog
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Post by Coach.A on Jun 9, 2013 7:56:25 GMT -6
If anybody wants to learn more about dynamic warm ups, and more specifically "WHY" certain mobility movements are done, you should check out Eric Cressy's "Magnificent Mobility" DVD. It's not the most exciting topic and it's probably more information than you'll ever need, but I learned a lot from it.
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Post by 33coach on Jun 9, 2013 8:27:58 GMT -6
It was said earlier we stopped having a "warm-up" period. Our first drills of the day are basicly doing the same job but in a football environment.
Do I really need my offensive linemen backpedaling? No..
Sent from my ADR6410LVW using proboards
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Post by John Knight on Jun 9, 2013 8:31:31 GMT -6
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Post by mariner42 on Jun 9, 2013 11:01:22 GMT -6
DO stance and start.. EVERY Position.. QB/WR pat/gos... DL Backpeddle/some cone drills..Weave drills... OL Stance - Start.. Bag drills for agilities... Ladders.... DL - Bag drills/Ladders... Agilities.. LB - Same as above
RB - Ton of drills...ladders, cone drills, footwork, stance/start.. get offs, WR - Pat/Go... Get off.. short burst.. 5 yds.. 10 yds.. 20 yds.. Posture drills, cone drills, ladders, stance/start.... I mean go throw each of your positions and see what you can do with them that is football related and where you are not wasting time. One of the things that I like about warming up like this is that you are free to spend indy time on more technical things than just movement skills, which will only benefit your program. Personally, when it's my say I'll never have a dynamic stretch again. |
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Post by bigm0073 on Jun 9, 2013 11:46:25 GMT -6
Like I said earlier we incorporated this 2 years ago. We have had a decrease in pulls and in overall injuries. Both years we played into December (5-6 weeks later then most teams) and are injuries were less and we wasted less practice time and did more meaningful warm up / Indy stuff.
It has really benefited our program greatly.
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Post by airraider on Jun 9, 2013 12:23:02 GMT -6
I feel it is best to eliminate any and all things not completely in line with a football skill. I do not believe in sprints at the end of practice, stretching and non-football movements at the start.
We do:
Settle and Noose
Pat n Go
Routes on Air
We make them score the ball 50 yards on pat n go, and 50 yards on routes on air... Each player does 4 types of throws 4 times in P&G for a total of 16 fifty yard sprints... then we do routes on air and all 5 catch and score 50 yards... we run through all 7 of our drop back concepts 4 times for a total of 28 fifty yard sprints... we feel this is enough conditioning for our skills kids per day.
Our linemen do zone steps and fire during our settle and show... then hoop drills and zones and scores while we do pat n go and routes on air... plenty of conditioning for all.
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Post by Coach Bennett on Jun 9, 2013 14:12:16 GMT -6
To close our dynamic warm-up, we do agilities with ropes and ladders.
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Post by Coach Bennett on Jun 9, 2013 14:13:24 GMT -6
It was said earlier we stopped having a "warm-up" period. Our first drills of the day are basicly doing the same job but in a football environment. Do I really need my offensive linemen backpedaling? No.. Sent from my ADR6410LVW using proboards We do a dynamic warm-up, but man, that's a great point. |
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Post by coachd5085 on Jun 9, 2013 14:16:45 GMT -6
It was said earlier we stopped having a "warm-up" period. Our first drills of the day are basicly doing the same job but in a football environment. Do I really need my offensive linemen backpedaling? No.. Sent from my ADR6410LVW using proboards We do a dynamic warm-up, but man, that's a great point. I am going to disagree a bit here...there is a great deal that can be gained by increasing an athletes ability to move in many directions as well as an athletes proprioceptive abilities, and the backpedal does this nicely. |
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Post by blb on Jun 9, 2013 14:30:05 GMT -6
As on old Offensive Line coach, I can tell you that:
Doing Back Peddles (and Knee or Hip Turns) can be thought of as "over training" for both DBP Protection and blocking "in space" on Kick off Returns.
Hip Flexibility is an underrated ability for OL on Pass Pro. Ankle flexibility is something OL need too and not developed enough. |
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Post by airraider on Jun 9, 2013 18:08:24 GMT -6
As on old Offensive Line coach, I can tell you that:
Doing Back Peddles (and Knee or Hip Turns) can be thought of as "over training" for both DBP Protection and blocking "in space" on Kick off Returns.
Hip Flexibility is an underrated ability for OL on Pass Pro. Ankle flexibility is something OL need too and not developed enough. Isn't this stuff what the off season is for? Maybe incorporate it into your weightroom time while in season? |
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Post by coachd5085 on Jun 9, 2013 18:22:19 GMT -6
As on old Offensive Line coach, I can tell you that:
Doing Back Peddles (and Knee or Hip Turns) can be thought of as "over training" for both DBP Protection and blocking "in space" on Kick off Returns.
Hip Flexibility is an underrated ability for OL on Pass Pro. Ankle flexibility is something OL need too and not developed enough. Isn't this stuff what the off season is for? Maybe incorporate it into your weightroom time while in season? Air---why give up the benefits for 12-17 weeks or so. I mean, we use the word expensive and inexpensive often as coaches...can you think of anything as inexpensive as doing dynamic warm ups? |
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Post by airraider on Jun 9, 2013 19:15:58 GMT -6
Isn't this stuff what the off season is for? Maybe incorporate it into your weightroom time while in season? Air---why give up the benefits for 12-17 weeks or so. I mean, we use the word expensive and inexpensive often as coaches...can you think of anything as inexpensive as doing dynamic warm ups? For a lot of us, time is very expensive... Not a big fan of anything not directly beneficial to a football movement while at practice.... maybe that is just me. If I feel it is that important to teach, then I will find a drill that gives it real world application. |
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Post by 42falcon on Jun 9, 2013 20:08:52 GMT -6
fwd skp, side skp, carioka, bk skp 4x40
Lunge walk, Inch, Side lunge: 4X20yrd
A-run B-run 4x20, stride 50% x2, 75%x3, 95% x 5 @ 40yrd
That is our dynamic warm-up we use.
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