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Brooke Whatnall

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Posts : 37
Join date : 2009-02-21
Age : 26
Location : Echunga, Adelaide Hills

PostSubject: Warmup Routines   Sat Feb 21, 2009 10:46 am

This warm up sequence has been developed and refined over the last couple of years by Australia's top traceurs and trainers, and incorporates elements of Parkour Generations classes too.

WARM UP ROUTINE

RUNNING
Short run, of at least 500 metres, gentle running, no need to sprint. Focus on silence.

MOBILISATION
Starting from the top of the body and working down mobilise the major parts of the body using exercises to your liking. There are many different types of movements that can be used to mobilise, do your own research into different methods that can be used and build your own repertoire of movement.

neck
shoulders
elbows
wrists
torso (spine)
hips
knees
ankles

DYNAMIC STRETCHES
After mobilisation start with the dynamic stretches, as with mobilisation there are different types of stretches used or different areas of the body.
Focus specifically on:
Hamstrings & quadriceps (leg swings)
Hip Flexor (Lunges)
Hip Adductors (side lunge)
Shoulders and calves (dive bomber pushups)

QUADRUPEDAL MOVEMENT
After the dynamic stretches move on to the quadrupedal movement. Always incorporate the 'normal' quadrupedal of alternating arms and legs. Add a second variation as well, if not more.
Different variations:
Alternate arms and legs - forwards, backwards, sideways.
Stiff legs and arms - forwards, backwards, sideways.
Froggy - forwards and backwards, sideways.

ROLLING
Forward rolls, but can also concentrate on sideways and backwards depending on the skill levels

For most this will be an adequate warmup, but if you wish to go further try and incorporate some:

CLIMBING
Just in trees or up the side of a structure.

LANDINGS
General landings, building up height. Again, focus on silence to ensure muscles absorb impact rather than joints.

CLIMB UPS
Fingertip climb ups.

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