Notifications

New warmups  

  RSS

Vince148
(@vince148)
Gold
Joined: 10 years ago
Posts: 2337
July 1, 2017 12:14 pm  

I got away from stretching years ago in favor of dynamic warmups. When I first started doing DW, it was the usual high knees, butt kicks, blah, blah, blah.

Last year, I tried to come up with a more specific type warmup. So I had the kids start with jumping jacks, then go into a short jog, followed by my own 4-cone drill. The cones were set in a 7 yd. square and the drill was done as follows...

1. Bear crawl
2. Carioca to the right
3. Shuffle left to the cone diagonally across
4. Carioca Left
5. Shuffle right to the cone diagonally across
6. Backpedal
7. Sprint

We would do that once or twice through.

This year, I've asked the director if she would get some agility stepover bags to which she said that she would.

So now what I'm planning is to have the 4 cones at the end of the agility bags.
Go through one foot, then into 4-cone
Go through with 2 feet, then into 4 cone
Lateral stepover to the right, then into 4 cone
Lateral stepover to the left, then into 4 cone
Weave, then into 4 cone.

This makes much more sense to me than high knees and butt kicks and seems like it would do a much better job at getting their body prepared for football activities.

Last year, the drill took about 2 minutes, so this year, I would anticipate 5-6.


Quote
Monster
(@monster)
Gold
Joined: 8 years ago
Posts: 1244
July 5, 2017 5:01 am  

I got away from stretching years ago in favor of dynamic warmups. When I first started doing DW, it was the usual high knees, butt kicks, blah, blah, blah.

Last year, I tried to come up with a more specific type warmup. So I had the kids start with jumping jacks, then go into a short jog, followed by my own 4-cone drill. The cones were set in a 7 yd. square and the drill was done as follows...

1. Bear crawl
2. Carioca to the right
3. Shuffle left to the cone diagonally across
4. Carioca Left
5. Shuffle right to the cone diagonally across
6. Backpedal
7. Sprint

We would do that once or twice through.

This year, I've asked the director if she would get some agility stepover bags to which she said that she would.

So now what I'm planning is to have the 4 cones at the end of the agility bags.
Go through one foot, then into 4-cone
Go through with 2 feet, then into 4 cone
Lateral stepover to the right, then into 4 cone
Lateral stepover to the left, then into 4 cone
Weave, then into 4 cone.

This makes much more sense to me than high knees and butt kicks and seems like it would do a much better job at getting their body prepared for football activities.

Last year, the drill took about 2 minutes, so this year, I would anticipate 5-6.

Now waaaaiiiiittt a minute. How's this work again?

                  N
        X--------------X
    (C-r)            (S-ld)
        |                  |
        |                  |
  W  |                  |    E
        |                  |
        X--------------X
      (BC)              (  )

                  S

Where:
BC = Bear Crawl
C-r = Carioca right
S-ld = Shuffle left, diagonal

Where do you end up after S-ld, and which direction do you go?

Mission Statement: To make a genuine effort at every opportunity to help those around me build and maintain a commitment to success.


ReplyQuote
Vince148
(@vince148)
Gold
Joined: 10 years ago
Posts: 2337
July 5, 2017 6:26 am  

Now waaaaiiiiittt a minute. How's this work again?

                  N
        X--------------X
    (C-r)            (S-ld)
        |                  |
        |                  |
  W  |                  |    E
        |                  |
        X--------------X
      (BC)              (  )

                  S

Where:
BC = Bear Crawl
C-r = Carioca right
S-ld = Shuffle left, diagonal

Where do you end up after S-ld, and which direction do you go?

1                    4

2                    3

Bear crawl from 1-2
Carioca right from 2-3
Shuffle left from 3-1
Carioca left from 1-4
Shuffle right from 4-2
Backpedal from 2-3
Sprint out from 3-4


ReplyQuote
Monster
(@monster)
Gold
Joined: 8 years ago
Posts: 1244
July 5, 2017 7:01 am  

Lemme know if this is right..

1                    4

2                    3

Bear crawl from 1-2 facing towards 2
Carioca right from 2-3 facing towards 1 - 4
Shuffle left from 3-1 facing towards 4
Carioca left from 1-4 facing towards 2 - 3
Shuffle right from 4-2 facing towards 3
Backpedal from 2-3 facing towards 2
Sprint out from 3-4 facing towards 4

Mission Statement: To make a genuine effort at every opportunity to help those around me build and maintain a commitment to success.


ReplyQuote
Vince148
(@vince148)
Gold
Joined: 10 years ago
Posts: 2337
July 5, 2017 7:07 am  

correct


ReplyQuote
davecisar
(@davecisar)
Diamond
Joined: 11 years ago
Posts: 7679
July 5, 2017 7:45 am  

1                    4

2                    3

Bear crawl from 1-2
Carioca right from 2-3
Shuffle left from 3-1
Carioca left from 1-4
Shuffle right from 4-2
Backpedal from 2-3
Sprint out from 3-4

A true dynamic warmup does not include sprints
The goal is to dial down the intensity and get blood to the muscles

However beautiful the strategy, you should occasionally look at the results.Winston Churchill


ReplyQuote
Coach Brad
(@coachbradfromcanada)
Bronze
Joined: 8 years ago
Posts: 458
July 8, 2017 9:41 pm  

A true dynamic warmup does not include sprints
The goal is to dial down the intensity and get blood to the muscles

I think there are merits to doing it both ways. However a good friend of mine who is doing his masters in kinesiology designed a good dynamic warm-up for me, it spread out over 40 yards, included 10 yards of dynamic stretches and then a slow jog the rest of the way, slowly increasing the speed to a 1 time 40-yard sprint at the end, then angle form tackling. Really gets the blood flowing, wakes them up and gears them up for a high-tempo practice. They were warmed up, watered and ready to go before 6:15 hit.

Might adjust it slightly this year, but plan on doing the same general idea again.


ReplyQuote
mahonz
(@mahonz)
Kryptonite
Joined: 11 years ago
Posts: 22976
July 9, 2017 8:02 am  

1                    4

2                    3

Bear crawl from 1-2
Carioca right from 2-3
Shuffle left from 3-1
Carioca left from 1-4
Shuffle right from 4-2
Backpedal from 2-3
Sprint out from 3-4

How would you send 20 kids thru this without crashing? One at a time seems time consuming.

What is beautiful, lives forever.


ReplyQuote
PioneerCoach
(@pioneercoach)
Bronze
Joined: 8 years ago
Posts: 321
July 10, 2017 5:27 am  

How would you send 20 kids thru this without crashing? One at a time seems time consuming.

I am intrigued by this and may try it this year.  I would probably set up two or three sets of cones and get it done faster.

-Craig

"February: I want to run triple option from the single wing, but with a pass option, too. Should the end run a post or a corner? September: Any advice on how to get my center to snap it properly?"


ReplyQuote
Vince148
(@vince148)
Gold
Joined: 10 years ago
Posts: 2337
July 10, 2017 6:25 am  

How would you send 20 kids thru this without crashing? One at a time seems time consuming.

When I did it last year, I started the next kid when the kid before him got to the backpedal cone. I made it kind of a race. If the bear crawler caught the kid who was backpedaling, the backpedaler had updowns or pushups. Last year, with 13 kids, it only took 2-3 minutes to get them through. If you have 20+, just set up another station of cones.

That was another variation I did. I set up 2 sets of cones. After they got through the first set, they would go to the second set and do the drill again.

With the bags, they'll be going through the cones after every bag drill. So, that would be 5-6x through. If it takes too long, I'll just split them into separate agility drills.


ReplyQuote
joshv155
(@joshv155)
Platinum
Joined: 10 years ago
Posts: 3365
July 17, 2017 3:06 pm  

We did something like this at a HS I coached for. We would stretch and then there were 4-5 cone stations with different drills. One was a box like this. Everyone went one at a time (next player went when first player reached the first cone to keep it moving quick). It gets you warmed up for sure.

Passio Bellator


ReplyQuote
Share: