Dynamic Prep Warm-up!
PRIME | ||
Component | Exercise | |
Foam Rolling (SMR) | Glutes/Hip Rotators | |
Foam Rolling (SMR) | Quads/Adductors | |
Foam Rolling (SMR) | Upper Back/Shoulder | |
Stretch | 90/90 (internal/external hip rotators) | 5 BR |
Stretch | Wall Quad w/overhead reach | 5 BR |
Stretch | Posterior Hip Rock | 5 BR |
PREP | |
Exercise | Reps |
Band Assisted Leg Lower | 10 each |
Spiderman’s | 5 each |
1/2 Kneeling Adductor Rock | 6 each |
Laying hip lift w/ pause at top | 10 |
single leg hip lift w/ pause at top | 10 each |
Lunge Matrix (Forward/lateral) | 3 each |
Quad Stretch w/reach | 4 each |
Foam Rolling (optional/ only if available to use)
-
- Glutes and Hip Rotators
- Sit on roll, with glutes in contact with foam roller
- Lean onto left glute and roll from top to bottom
- After rolling cross the left leg over top of the right leg
- Press deeper into hip pocket and roll entire glute
- Same procedure for other side
- Quads
- Place foam roller on ground and lay perpendicular on roll, with roller starting at the top of the knee
- In one continuous motion roll from top of knee to bottom of hip.
- If any Tight/hot spots are found, sit on area for 10 seconds then move on
- Adductors/GroinRepeat on opposite leg
-
- Lie face down with one leg on top of foam roller so its against inner thigh
- Shift as much weight as possible onto roller as possible
- Roller over the area between bottom of hip and top of knee.
-
- Glutes and Hip Rotators
IT Band
- Lie on side with bottom leg placed onto foam roller
- Roll leg over the foam from the bottom of hip and stopping at the top of the knee
- Repeat on opposite side
- Quads
- Lie facedown on the floor with foam roller under one leg and weight supported by hand and forearms
- Roll area between bottom of hip and stopping at the top of the knee
- Repeat on opposite leg
Stretches
90/90 Internal and External Rotators
- Sit on ground with one leg bent in front of you with knee at a 90 degree angle
- Place second leg behind body with knee also bend at 90 degree angle
- Push front hip into the floor and slowing bring chest down towards knee until stretch can be felt in front hip
- Take 5 deep breathes
- After breathing sit up and place hands behind body
- Press front knee into the floor and turn shoulders toward front knee
- You will feel stretch in the front of the trailing leg
- Take 5 deep breathes and repeat on opposite side
Posterior Hip Rock
- Place hands and knee onto ground
- Spread knees apart as far as tolerable
- Point toes into the ground
- Straighten one leg and place out to the side
- Keep back straight take deep breath and rock hips backwards
- Will feel stretch inside of leg
- Breath out and push hips forward
- Repeat for reps and then switch to opposite legs
Wall Quad with overhead Reach
- Getting down on right knee in front of a wall
- Place right toes high up against wall with knee staying in contact with floor
- Place left foot directly in front of body with 90 degree angle at left knee
- Sitting tall, squeeze glutes together
- Raise right hand up into air, and slightly lean to left side
- Will feel in quad and hip flexor
- Take 5 deep breathes and repeat on other leg
Prep
Band assisted Leg Lowers
- Laying face up on ground with towel/rubber band wrapped around one foot
- Keep both legs as straight as possible bring both feet up into as high as possible
- While keeping lower back pressed onto floor and banded leg as straight as possible, drop slowly lower un-banded leg toward ground and hover over floor.
- Pause at end position and then slowly bring leg back up
- Keep both legs as straight as possible through entire range of motion, if either leg bends what so ever, start from a lower position.
Spiderman
- Start in pushup position
- Swing left leg out towards left hand so that left leg is outside the hand
- Take left elbow and push towards ground
- Take deep breath
- While breathing out take left and and open up towards ceiling
- Close arm and end back in push up position
- Alternate legs for allotted reps
½ Kneeling Adductor Rock
-
- Start with right knee on ground with right toes pointed into the floor
- Left hip will be opened with toes facing out
- Squeezing glutes and pushing hips forward athlete will rock toward left foot
- Release breath and come back to neutral
- Repeat for reps
and switch to opposite leg
Hip lift and Single Leg Hip lift
- Lay face up with feet flat on ground
- Press heels into the floor and point toes towards ceiling
- While driving through heels pick butt off floor and lift until athlete can squeeze glutes
- Hold positon for 10 seconds
- After hold bring butt to floor and repeat with 10, 1 second holds
- After 10 repetitions athlete will bring one knee towards chest and perform exercise with only one leg
- Repeat on opposite leg
Quad Stretch w/reach
- Standing on two feet athlete will pick up leg and bring foot towards glutes
- The athlete will then grab the ankle, and simulate a quad stretch
- The athlete will then take the free hand and reach over head
- Once hand is over head, the athlete will lean forward until chest is parallel with floor
- Hold end position and then return to neutral
Forward Lunge
- Standing tall, athlete will step forward with left foot, and bring right knee to ground
- Chest must stay in an upright position with no forward or backward lean
- Knee on trail leg must touch ground
Lateral Lunge
- Starting with feet wide and toes facing forward
- Step out to the right and shift your body weight over your right leg
- Bend right leg to a 90-degree angle at the knee.
- Exhale and bring body back up to standing position.
- Must maintain upright chest and back
- No forward lean in upper body
- Must keep weight on heels of feet
Up Next: Top 5 Attributes College Coaches Look for In a Defensive Back.