The Warm-Up
Maximize Performance and Improve Long-Term Athletic Development
by Ian Jeffreys
216 Pages
Athletes do not all train the same way, but it is rare to see any athlete—at any level—exercise or compete without warming up. Although the warm-up can take many forms, smart coaches and athletes know that the warm-up should be a part of any training session.
The Warm-Up is the first book to describe the science of the warm-up and provide guidelines to maximize its effectiveness through the process of constructing effective RAMP-based warm-ups. The RAMP system—Raise, Activate, Mobilize, and Potentiate—looks at the warm-up not only as preparation for the upcoming session, but also as tool for athletic development that can cultivate the skills and movement capacities needed to excel in sport. RAMP has become a standard warm-up system recommended by the United Kingdom Strength and Conditioning Association (UKSCA) and is included in professional resources developed by the National Strength and Conditioning Association (NSCA).
The Warm-Up provides a library of activities that can be used to maximize the effectiveness of warm-ups within the structure of the RAMP system. Coaches and athletes can incorporate activities to develop warm-ups that directly contribute to performance, or they can use one of five sample RAMP warm-up programs, which are appropriate for a variety of sports and athlete training levels. More than 160 diagrams and photos enhance the text and provide direction for the drills and exercises, and 17 video clips demonstrate movement patterns of the Raise phase. Plus, exercise and drill finders make it easy to find the exercises best suited for specific needs.
It’s time to make the warm-up part of the long-term athlete development plan. The Warm-Up will help coaches and athletes use the RAMP system to make warm-ups a more effective part of training that contributes to better performance.
Chapter 1. Why We Warm Up
Reasons for Warming Up
The Physiology of Warming Up
Psychological Rationale for Warming Up
Net Potential Effects of Warm-Up
The Warm-Up and Injury Risk Reduction
Optimizing the Warm-Up
Chapter 2. A New Way of Thinking About the Warm-Up
The Traditional General and Specific Warm-Up
Revaluating the Aim and Value of the Warm-Up
A New Purpose for the Warm-Up
Competition Versus Training Warm-Ups
Issues With the Traditional Warm-Up
Chapter 3. The RAMP System of Warming Up
A Systematic Approach
Athleticism
Delivering Athletic Development
The RAMP System
Chapter 4. The Raise Phase
Activity Progression
Types of Raise Phases
Organizing a Raise Phase
Chapter 5. The Activation and Mobilization Phase
Long-Term Focus: Mobility
The Role of Static Stretching
Focusing on Mobility
Focusing on Movement
Initiating and Progressing the System
Addressing Fundamental Issues: Activation
Targeting the Selections
The Activation and Mobilization Process
Activation Exercises
Mobilization Exercises
Chapter 6. The Potentiation Phase
Focus of the Phase
Duration of the Phase
A Session in Itself
The Potentiation Process
Sample Potentiation Phases
Chapter 7. Constructing Effective Warm-Ups
The Planning Process
The Raise Phase
The Activation and Mobilization Phase
The Potentiation Phase
Sample Warm-Ups
Ian Jeffreys, PhD, ASCC, CSCS,*D, NSCA-CPT,*D, RSCC*E, FUKSCA, FNSCA, has established himself as one of the most distinguished and qualified strength and conditioning coaches in the United Kingdom. He is a professor of strength and conditioning at University of South Wales and has been the strength and conditioning coach for the Welsh Schools national rugby team. He has worked with athletes, clubs, and sport organizations—from junior level to professional level—around the world.
Jeffreys is the proprietor of All-Pro Performance, a performance-enhancement company based in Brecon, Wales. He has been a member of the National Strength and Conditioning Association (NSCA) since 1989 and was one of the first British strength and conditioning coaches to receive the Accredited Strength and Conditioning Coach (ASCC) designation from the United Kingdom Strength and Conditioning Association (UKSCA). Jeffreys is a senior assessor and senior tutor with the UKSCA and was an elected board member between 2004 and 2013. In 2015, he was awarded an honorary fellowship by the UKSCA in recognition of his impact on the profession in the United Kingdom.
Jeffreys was also one of the first 16 coaches worldwide to achieve the NSCA’s coveted Coach Practitioner award, which distinguishes superior practitioners. This has since been rebranded as a Registered Strength and Conditioning Coach (RSCC) designation, and Jeffreys is recognized as an emeritus coach. He is a Certified Strength and Conditioning Specialist (CSCS), recertified by the NSCA with distinction, and is a Certified Personal Trainer (NSCA-CPT), recertified with distinction. He is registered with the British Olympic Association as a Strength and Conditioning Specialist.
Jeffreys has authored numerous strength and conditioning articles that have been featured in leading international journals. He is the editor of the UKSCA journal Professional Strength and Conditioning and is on the editorial boards for Strength and Conditioning Journal and the Journal of Strength and Conditioning Research. He has authored five books, and he contributed the warm-up and stretching chapter for NSCA’s Essentials of Strength Training and Conditioning.
Jeffreys is a sought-after presenter and has given keynote presentations and hosted high-performance workshops at major conferences around the world. His specialty is speed and agility development.
“Ian Jeffreys is one of the best educators and practitioners I know. His book, The Warm-Up, is both stimulating and educational.”
Des Ryan—Head of Sport Medicine and Athletic Development for Arsenal Academy
“For decades the warm-up has been the greatest physical development opportunity we haven’t tapped—until now. Written by one of the most influential thinkers in human performance, The Warm-Up will change the way you think about the first 15 minutes of training forever.”
Nick Winkelman, PhD—Head of Athletic Performance and Science for Irish Rugby Football Union
Single-leg stance patterns
Stand upright with feet shoulder-width apart. Take a step forward with the right leg landing on the heel and then rolling forward as high onto the toes as possible.
Calf Walk
Actions
Stand upright with feet shoulder-width apart. Take a step forward with the right leg landing on the heel and then rolling forward as high onto the toes as possible. Then step forward with the left leg, repeating the action. Repeat for the required number of repetitions.
Key Coaching Points
- Isolate the action in the foot and ankle.
- When up on the toes, make sure the foot does not collapse.
FIGURE 5.65 Calf Walk
Calf Walk With Shoulder Rotation
Actions
The action is the same as the calf walk exercise but with the addition of a shoulder rotation. With each step forward, start with the arms down to the side and elbows extended, but as the move progresses, reach the arms back behind the body by drawing the shoulder blades together. When they are as far back as they will go, rotate the arms forward while keeping the elbows extended. Bring them overhead, trying to brush the ears with the biceps as they come overhead. Touch the hands together as they come to the front of the head and then return to the start position with arms to the side. Repeat with each step forward.
Key Coaching Points
- Make sure the shoulder blades are actively drawn together as the arms move back.
- Move the arms through as large a range of motion as possible, extending the body at the top of the movement.
Variation
This movement can be carried out without the calf walk if the aim is to isolate the shoulder action.
FIGURE 5.66 Calf Walk With Shoulder Rotation
Single-Leg Knee Flexion
Actions
Stand with feet hip-width apart and arms to the side. Flex the hip and knee, bringing the knee up to a 90-degree angle, and at the same time flexing the opposite elbow to 90 degrees and bringing it up to a position opposite the chin (as in a sprint action). Hold this position briefly. Return the leg to the floor and repeat with the opposite leg. Repeat for the required number of repetitions.
Key Coaching Points
- Ensure there are no compensatory movements used in order to flex the hip and knee.
- Movements should be slow and controlled.
- This can be developed into a rhythmic march, but always ensure movement is actively controlled.
Variation
As an advanced variation, the flexed knee can be pushed in and out (by the athlete or coach) to challenge the position.
FIGURE 5.67 Single-Leg Knee Flexion
Sample warm-ups from The Warm-Up
Tables 7.1 through 7.5 provide examples of how the decision-making process is used to design and conduct a series of warm-ups that span basic capacities through sport-specific scenarios.
Tables 7.1 through 7.5 provide examples of how the decision-making process is used to design and conduct a series of warm-ups that span basic capacities through sport-specific scenarios. The aim here is not to produce an exhaustive list of possible warm-ups, but instead simply to outline how the process works.
Court speed potentiation for tennis players
The athlete stands approximately one meter (or one yard) away from a wall with the hands reaching out to touch the wall.
Wall Drill: Triple Exchange (4 sets)
The athlete stands approximately one meter (or one yard) away from a wall with the hands reaching out to touch the wall. While holding a straight-line posture, the athlete leans toward the wall so that the posture is assumed, and the body takes on a 45-degree angle to the upright position. The athlete then lifts the right knee forward and up toward the wall and into a knee-drive position, briefly holding this position. The athlete then drives the right leg down into the floor, while simultaneously driving the left leg forward. Immediately the order is reversed, driving the left leg down into the floor with the right leg driving forward. Finally, the movement is reversed a third time (for a triple exchange). This exercise should be repeated for three more sets of a triple exchange, varying the lead leg each time. Movement should be forceful and rapid, attempting to push the floor away from the athlete. It is important that the athlete does not shorten the range of movement in an attempt to move the legs faster; the full sprinting range of motion should be maintained.
Ball Drop
The athlete stands upright in an athletic position. A partner stands a short distance away and drops a tennis ball. Once the ball is dropped, the athlete accelerates forward to try to catch the ball before it bounces a second time. The ball encourages athletes to stay low during the performance of the exercise and maintain a forward-eye focus. Perform four repetitions to the front, two to each side, and four to the rear (two each side).
FIGURE 6.9 Ball Drop
Wall Ball Drill
The athlete gets into an athletic position facing a wall a short distance away. A partner stands behind the athlete holding a tennis ball. The partner throws the ball at the wall, while the athlete attempts to catch the ball as it rebounds from the wall. They change roles after four to six attempts.
FIGURE 6.10 Wall Ball Drill
Jockey and Sprint
The athlete gets into an athletic position near cone A with two cones laterally five meters (or five yards) ahead. On a self-start, the athlete performs a very short jockeying action before making a cut-step and accelerating laterally in the opposite direction.
Jockey, React, and Sprint
The athlete gets into an athletic position facing the coach who is on the other side of the net. On a self-start, the athlete performs a short jockeying action and the coach feeds a ball to the left or to the side of the athlete. The athlete reads the feed while jockeying and then makes a cut-step and accelerates in the direction of the ball the coach has fed.
Single-leg stance patterns
Stand upright with feet shoulder-width apart. Take a step forward with the right leg landing on the heel and then rolling forward as high onto the toes as possible.
Calf Walk
Actions
Stand upright with feet shoulder-width apart. Take a step forward with the right leg landing on the heel and then rolling forward as high onto the toes as possible. Then step forward with the left leg, repeating the action. Repeat for the required number of repetitions.
Key Coaching Points
- Isolate the action in the foot and ankle.
- When up on the toes, make sure the foot does not collapse.
FIGURE 5.65 Calf Walk
Calf Walk With Shoulder Rotation
Actions
The action is the same as the calf walk exercise but with the addition of a shoulder rotation. With each step forward, start with the arms down to the side and elbows extended, but as the move progresses, reach the arms back behind the body by drawing the shoulder blades together. When they are as far back as they will go, rotate the arms forward while keeping the elbows extended. Bring them overhead, trying to brush the ears with the biceps as they come overhead. Touch the hands together as they come to the front of the head and then return to the start position with arms to the side. Repeat with each step forward.
Key Coaching Points
- Make sure the shoulder blades are actively drawn together as the arms move back.
- Move the arms through as large a range of motion as possible, extending the body at the top of the movement.
Variation
This movement can be carried out without the calf walk if the aim is to isolate the shoulder action.
FIGURE 5.66 Calf Walk With Shoulder Rotation
Single-Leg Knee Flexion
Actions
Stand with feet hip-width apart and arms to the side. Flex the hip and knee, bringing the knee up to a 90-degree angle, and at the same time flexing the opposite elbow to 90 degrees and bringing it up to a position opposite the chin (as in a sprint action). Hold this position briefly. Return the leg to the floor and repeat with the opposite leg. Repeat for the required number of repetitions.
Key Coaching Points
- Ensure there are no compensatory movements used in order to flex the hip and knee.
- Movements should be slow and controlled.
- This can be developed into a rhythmic march, but always ensure movement is actively controlled.
Variation
As an advanced variation, the flexed knee can be pushed in and out (by the athlete or coach) to challenge the position.
FIGURE 5.67 Single-Leg Knee Flexion
Sample warm-ups from The Warm-Up
Tables 7.1 through 7.5 provide examples of how the decision-making process is used to design and conduct a series of warm-ups that span basic capacities through sport-specific scenarios.
Tables 7.1 through 7.5 provide examples of how the decision-making process is used to design and conduct a series of warm-ups that span basic capacities through sport-specific scenarios. The aim here is not to produce an exhaustive list of possible warm-ups, but instead simply to outline how the process works.
Court speed potentiation for tennis players
The athlete stands approximately one meter (or one yard) away from a wall with the hands reaching out to touch the wall.
Wall Drill: Triple Exchange (4 sets)
The athlete stands approximately one meter (or one yard) away from a wall with the hands reaching out to touch the wall. While holding a straight-line posture, the athlete leans toward the wall so that the posture is assumed, and the body takes on a 45-degree angle to the upright position. The athlete then lifts the right knee forward and up toward the wall and into a knee-drive position, briefly holding this position. The athlete then drives the right leg down into the floor, while simultaneously driving the left leg forward. Immediately the order is reversed, driving the left leg down into the floor with the right leg driving forward. Finally, the movement is reversed a third time (for a triple exchange). This exercise should be repeated for three more sets of a triple exchange, varying the lead leg each time. Movement should be forceful and rapid, attempting to push the floor away from the athlete. It is important that the athlete does not shorten the range of movement in an attempt to move the legs faster; the full sprinting range of motion should be maintained.
Ball Drop
The athlete stands upright in an athletic position. A partner stands a short distance away and drops a tennis ball. Once the ball is dropped, the athlete accelerates forward to try to catch the ball before it bounces a second time. The ball encourages athletes to stay low during the performance of the exercise and maintain a forward-eye focus. Perform four repetitions to the front, two to each side, and four to the rear (two each side).
FIGURE 6.9 Ball Drop
Wall Ball Drill
The athlete gets into an athletic position facing a wall a short distance away. A partner stands behind the athlete holding a tennis ball. The partner throws the ball at the wall, while the athlete attempts to catch the ball as it rebounds from the wall. They change roles after four to six attempts.
FIGURE 6.10 Wall Ball Drill
Jockey and Sprint
The athlete gets into an athletic position near cone A with two cones laterally five meters (or five yards) ahead. On a self-start, the athlete performs a very short jockeying action before making a cut-step and accelerating laterally in the opposite direction.
Jockey, React, and Sprint
The athlete gets into an athletic position facing the coach who is on the other side of the net. On a self-start, the athlete performs a short jockeying action and the coach feeds a ball to the left or to the side of the athlete. The athlete reads the feed while jockeying and then makes a cut-step and accelerates in the direction of the ball the coach has fed.
Single-leg stance patterns
Stand upright with feet shoulder-width apart. Take a step forward with the right leg landing on the heel and then rolling forward as high onto the toes as possible.
Calf Walk
Actions
Stand upright with feet shoulder-width apart. Take a step forward with the right leg landing on the heel and then rolling forward as high onto the toes as possible. Then step forward with the left leg, repeating the action. Repeat for the required number of repetitions.
Key Coaching Points
- Isolate the action in the foot and ankle.
- When up on the toes, make sure the foot does not collapse.
FIGURE 5.65 Calf Walk
Calf Walk With Shoulder Rotation
Actions
The action is the same as the calf walk exercise but with the addition of a shoulder rotation. With each step forward, start with the arms down to the side and elbows extended, but as the move progresses, reach the arms back behind the body by drawing the shoulder blades together. When they are as far back as they will go, rotate the arms forward while keeping the elbows extended. Bring them overhead, trying to brush the ears with the biceps as they come overhead. Touch the hands together as they come to the front of the head and then return to the start position with arms to the side. Repeat with each step forward.
Key Coaching Points
- Make sure the shoulder blades are actively drawn together as the arms move back.
- Move the arms through as large a range of motion as possible, extending the body at the top of the movement.
Variation
This movement can be carried out without the calf walk if the aim is to isolate the shoulder action.
FIGURE 5.66 Calf Walk With Shoulder Rotation
Single-Leg Knee Flexion
Actions
Stand with feet hip-width apart and arms to the side. Flex the hip and knee, bringing the knee up to a 90-degree angle, and at the same time flexing the opposite elbow to 90 degrees and bringing it up to a position opposite the chin (as in a sprint action). Hold this position briefly. Return the leg to the floor and repeat with the opposite leg. Repeat for the required number of repetitions.
Key Coaching Points
- Ensure there are no compensatory movements used in order to flex the hip and knee.
- Movements should be slow and controlled.
- This can be developed into a rhythmic march, but always ensure movement is actively controlled.
Variation
As an advanced variation, the flexed knee can be pushed in and out (by the athlete or coach) to challenge the position.
FIGURE 5.67 Single-Leg Knee Flexion
Sample warm-ups from The Warm-Up
Tables 7.1 through 7.5 provide examples of how the decision-making process is used to design and conduct a series of warm-ups that span basic capacities through sport-specific scenarios.
Tables 7.1 through 7.5 provide examples of how the decision-making process is used to design and conduct a series of warm-ups that span basic capacities through sport-specific scenarios. The aim here is not to produce an exhaustive list of possible warm-ups, but instead simply to outline how the process works.
Court speed potentiation for tennis players
The athlete stands approximately one meter (or one yard) away from a wall with the hands reaching out to touch the wall.
Wall Drill: Triple Exchange (4 sets)
The athlete stands approximately one meter (or one yard) away from a wall with the hands reaching out to touch the wall. While holding a straight-line posture, the athlete leans toward the wall so that the posture is assumed, and the body takes on a 45-degree angle to the upright position. The athlete then lifts the right knee forward and up toward the wall and into a knee-drive position, briefly holding this position. The athlete then drives the right leg down into the floor, while simultaneously driving the left leg forward. Immediately the order is reversed, driving the left leg down into the floor with the right leg driving forward. Finally, the movement is reversed a third time (for a triple exchange). This exercise should be repeated for three more sets of a triple exchange, varying the lead leg each time. Movement should be forceful and rapid, attempting to push the floor away from the athlete. It is important that the athlete does not shorten the range of movement in an attempt to move the legs faster; the full sprinting range of motion should be maintained.
Ball Drop
The athlete stands upright in an athletic position. A partner stands a short distance away and drops a tennis ball. Once the ball is dropped, the athlete accelerates forward to try to catch the ball before it bounces a second time. The ball encourages athletes to stay low during the performance of the exercise and maintain a forward-eye focus. Perform four repetitions to the front, two to each side, and four to the rear (two each side).
FIGURE 6.9 Ball Drop
Wall Ball Drill
The athlete gets into an athletic position facing a wall a short distance away. A partner stands behind the athlete holding a tennis ball. The partner throws the ball at the wall, while the athlete attempts to catch the ball as it rebounds from the wall. They change roles after four to six attempts.
FIGURE 6.10 Wall Ball Drill
Jockey and Sprint
The athlete gets into an athletic position near cone A with two cones laterally five meters (or five yards) ahead. On a self-start, the athlete performs a very short jockeying action before making a cut-step and accelerating laterally in the opposite direction.
Jockey, React, and Sprint
The athlete gets into an athletic position facing the coach who is on the other side of the net. On a self-start, the athlete performs a short jockeying action and the coach feeds a ball to the left or to the side of the athlete. The athlete reads the feed while jockeying and then makes a cut-step and accelerates in the direction of the ball the coach has fed.
Single-leg stance patterns
Stand upright with feet shoulder-width apart. Take a step forward with the right leg landing on the heel and then rolling forward as high onto the toes as possible.
Calf Walk
Actions
Stand upright with feet shoulder-width apart. Take a step forward with the right leg landing on the heel and then rolling forward as high onto the toes as possible. Then step forward with the left leg, repeating the action. Repeat for the required number of repetitions.
Key Coaching Points
- Isolate the action in the foot and ankle.
- When up on the toes, make sure the foot does not collapse.
FIGURE 5.65 Calf Walk
Calf Walk With Shoulder Rotation
Actions
The action is the same as the calf walk exercise but with the addition of a shoulder rotation. With each step forward, start with the arms down to the side and elbows extended, but as the move progresses, reach the arms back behind the body by drawing the shoulder blades together. When they are as far back as they will go, rotate the arms forward while keeping the elbows extended. Bring them overhead, trying to brush the ears with the biceps as they come overhead. Touch the hands together as they come to the front of the head and then return to the start position with arms to the side. Repeat with each step forward.
Key Coaching Points
- Make sure the shoulder blades are actively drawn together as the arms move back.
- Move the arms through as large a range of motion as possible, extending the body at the top of the movement.
Variation
This movement can be carried out without the calf walk if the aim is to isolate the shoulder action.
FIGURE 5.66 Calf Walk With Shoulder Rotation
Single-Leg Knee Flexion
Actions
Stand with feet hip-width apart and arms to the side. Flex the hip and knee, bringing the knee up to a 90-degree angle, and at the same time flexing the opposite elbow to 90 degrees and bringing it up to a position opposite the chin (as in a sprint action). Hold this position briefly. Return the leg to the floor and repeat with the opposite leg. Repeat for the required number of repetitions.
Key Coaching Points
- Ensure there are no compensatory movements used in order to flex the hip and knee.
- Movements should be slow and controlled.
- This can be developed into a rhythmic march, but always ensure movement is actively controlled.
Variation
As an advanced variation, the flexed knee can be pushed in and out (by the athlete or coach) to challenge the position.
FIGURE 5.67 Single-Leg Knee Flexion
Sample warm-ups from The Warm-Up
Tables 7.1 through 7.5 provide examples of how the decision-making process is used to design and conduct a series of warm-ups that span basic capacities through sport-specific scenarios.
Tables 7.1 through 7.5 provide examples of how the decision-making process is used to design and conduct a series of warm-ups that span basic capacities through sport-specific scenarios. The aim here is not to produce an exhaustive list of possible warm-ups, but instead simply to outline how the process works.
Court speed potentiation for tennis players
The athlete stands approximately one meter (or one yard) away from a wall with the hands reaching out to touch the wall.
Wall Drill: Triple Exchange (4 sets)
The athlete stands approximately one meter (or one yard) away from a wall with the hands reaching out to touch the wall. While holding a straight-line posture, the athlete leans toward the wall so that the posture is assumed, and the body takes on a 45-degree angle to the upright position. The athlete then lifts the right knee forward and up toward the wall and into a knee-drive position, briefly holding this position. The athlete then drives the right leg down into the floor, while simultaneously driving the left leg forward. Immediately the order is reversed, driving the left leg down into the floor with the right leg driving forward. Finally, the movement is reversed a third time (for a triple exchange). This exercise should be repeated for three more sets of a triple exchange, varying the lead leg each time. Movement should be forceful and rapid, attempting to push the floor away from the athlete. It is important that the athlete does not shorten the range of movement in an attempt to move the legs faster; the full sprinting range of motion should be maintained.
Ball Drop
The athlete stands upright in an athletic position. A partner stands a short distance away and drops a tennis ball. Once the ball is dropped, the athlete accelerates forward to try to catch the ball before it bounces a second time. The ball encourages athletes to stay low during the performance of the exercise and maintain a forward-eye focus. Perform four repetitions to the front, two to each side, and four to the rear (two each side).
FIGURE 6.9 Ball Drop
Wall Ball Drill
The athlete gets into an athletic position facing a wall a short distance away. A partner stands behind the athlete holding a tennis ball. The partner throws the ball at the wall, while the athlete attempts to catch the ball as it rebounds from the wall. They change roles after four to six attempts.
FIGURE 6.10 Wall Ball Drill
Jockey and Sprint
The athlete gets into an athletic position near cone A with two cones laterally five meters (or five yards) ahead. On a self-start, the athlete performs a very short jockeying action before making a cut-step and accelerating laterally in the opposite direction.
Jockey, React, and Sprint
The athlete gets into an athletic position facing the coach who is on the other side of the net. On a self-start, the athlete performs a short jockeying action and the coach feeds a ball to the left or to the side of the athlete. The athlete reads the feed while jockeying and then makes a cut-step and accelerates in the direction of the ball the coach has fed.
Single-leg stance patterns
Stand upright with feet shoulder-width apart. Take a step forward with the right leg landing on the heel and then rolling forward as high onto the toes as possible.
Calf Walk
Actions
Stand upright with feet shoulder-width apart. Take a step forward with the right leg landing on the heel and then rolling forward as high onto the toes as possible. Then step forward with the left leg, repeating the action. Repeat for the required number of repetitions.
Key Coaching Points
- Isolate the action in the foot and ankle.
- When up on the toes, make sure the foot does not collapse.
FIGURE 5.65 Calf Walk
Calf Walk With Shoulder Rotation
Actions
The action is the same as the calf walk exercise but with the addition of a shoulder rotation. With each step forward, start with the arms down to the side and elbows extended, but as the move progresses, reach the arms back behind the body by drawing the shoulder blades together. When they are as far back as they will go, rotate the arms forward while keeping the elbows extended. Bring them overhead, trying to brush the ears with the biceps as they come overhead. Touch the hands together as they come to the front of the head and then return to the start position with arms to the side. Repeat with each step forward.
Key Coaching Points
- Make sure the shoulder blades are actively drawn together as the arms move back.
- Move the arms through as large a range of motion as possible, extending the body at the top of the movement.
Variation
This movement can be carried out without the calf walk if the aim is to isolate the shoulder action.
FIGURE 5.66 Calf Walk With Shoulder Rotation
Single-Leg Knee Flexion
Actions
Stand with feet hip-width apart and arms to the side. Flex the hip and knee, bringing the knee up to a 90-degree angle, and at the same time flexing the opposite elbow to 90 degrees and bringing it up to a position opposite the chin (as in a sprint action). Hold this position briefly. Return the leg to the floor and repeat with the opposite leg. Repeat for the required number of repetitions.
Key Coaching Points
- Ensure there are no compensatory movements used in order to flex the hip and knee.
- Movements should be slow and controlled.
- This can be developed into a rhythmic march, but always ensure movement is actively controlled.
Variation
As an advanced variation, the flexed knee can be pushed in and out (by the athlete or coach) to challenge the position.
FIGURE 5.67 Single-Leg Knee Flexion
Sample warm-ups from The Warm-Up
Tables 7.1 through 7.5 provide examples of how the decision-making process is used to design and conduct a series of warm-ups that span basic capacities through sport-specific scenarios.
Tables 7.1 through 7.5 provide examples of how the decision-making process is used to design and conduct a series of warm-ups that span basic capacities through sport-specific scenarios. The aim here is not to produce an exhaustive list of possible warm-ups, but instead simply to outline how the process works.
Court speed potentiation for tennis players
The athlete stands approximately one meter (or one yard) away from a wall with the hands reaching out to touch the wall.
Wall Drill: Triple Exchange (4 sets)
The athlete stands approximately one meter (or one yard) away from a wall with the hands reaching out to touch the wall. While holding a straight-line posture, the athlete leans toward the wall so that the posture is assumed, and the body takes on a 45-degree angle to the upright position. The athlete then lifts the right knee forward and up toward the wall and into a knee-drive position, briefly holding this position. The athlete then drives the right leg down into the floor, while simultaneously driving the left leg forward. Immediately the order is reversed, driving the left leg down into the floor with the right leg driving forward. Finally, the movement is reversed a third time (for a triple exchange). This exercise should be repeated for three more sets of a triple exchange, varying the lead leg each time. Movement should be forceful and rapid, attempting to push the floor away from the athlete. It is important that the athlete does not shorten the range of movement in an attempt to move the legs faster; the full sprinting range of motion should be maintained.
Ball Drop
The athlete stands upright in an athletic position. A partner stands a short distance away and drops a tennis ball. Once the ball is dropped, the athlete accelerates forward to try to catch the ball before it bounces a second time. The ball encourages athletes to stay low during the performance of the exercise and maintain a forward-eye focus. Perform four repetitions to the front, two to each side, and four to the rear (two each side).
FIGURE 6.9 Ball Drop
Wall Ball Drill
The athlete gets into an athletic position facing a wall a short distance away. A partner stands behind the athlete holding a tennis ball. The partner throws the ball at the wall, while the athlete attempts to catch the ball as it rebounds from the wall. They change roles after four to six attempts.
FIGURE 6.10 Wall Ball Drill
Jockey and Sprint
The athlete gets into an athletic position near cone A with two cones laterally five meters (or five yards) ahead. On a self-start, the athlete performs a very short jockeying action before making a cut-step and accelerating laterally in the opposite direction.
Jockey, React, and Sprint
The athlete gets into an athletic position facing the coach who is on the other side of the net. On a self-start, the athlete performs a short jockeying action and the coach feeds a ball to the left or to the side of the athlete. The athlete reads the feed while jockeying and then makes a cut-step and accelerates in the direction of the ball the coach has fed.
Single-leg stance patterns
Stand upright with feet shoulder-width apart. Take a step forward with the right leg landing on the heel and then rolling forward as high onto the toes as possible.
Calf Walk
Actions
Stand upright with feet shoulder-width apart. Take a step forward with the right leg landing on the heel and then rolling forward as high onto the toes as possible. Then step forward with the left leg, repeating the action. Repeat for the required number of repetitions.
Key Coaching Points
- Isolate the action in the foot and ankle.
- When up on the toes, make sure the foot does not collapse.
FIGURE 5.65 Calf Walk
Calf Walk With Shoulder Rotation
Actions
The action is the same as the calf walk exercise but with the addition of a shoulder rotation. With each step forward, start with the arms down to the side and elbows extended, but as the move progresses, reach the arms back behind the body by drawing the shoulder blades together. When they are as far back as they will go, rotate the arms forward while keeping the elbows extended. Bring them overhead, trying to brush the ears with the biceps as they come overhead. Touch the hands together as they come to the front of the head and then return to the start position with arms to the side. Repeat with each step forward.
Key Coaching Points
- Make sure the shoulder blades are actively drawn together as the arms move back.
- Move the arms through as large a range of motion as possible, extending the body at the top of the movement.
Variation
This movement can be carried out without the calf walk if the aim is to isolate the shoulder action.
FIGURE 5.66 Calf Walk With Shoulder Rotation
Single-Leg Knee Flexion
Actions
Stand with feet hip-width apart and arms to the side. Flex the hip and knee, bringing the knee up to a 90-degree angle, and at the same time flexing the opposite elbow to 90 degrees and bringing it up to a position opposite the chin (as in a sprint action). Hold this position briefly. Return the leg to the floor and repeat with the opposite leg. Repeat for the required number of repetitions.
Key Coaching Points
- Ensure there are no compensatory movements used in order to flex the hip and knee.
- Movements should be slow and controlled.
- This can be developed into a rhythmic march, but always ensure movement is actively controlled.
Variation
As an advanced variation, the flexed knee can be pushed in and out (by the athlete or coach) to challenge the position.
FIGURE 5.67 Single-Leg Knee Flexion
Sample warm-ups from The Warm-Up
Tables 7.1 through 7.5 provide examples of how the decision-making process is used to design and conduct a series of warm-ups that span basic capacities through sport-specific scenarios.
Tables 7.1 through 7.5 provide examples of how the decision-making process is used to design and conduct a series of warm-ups that span basic capacities through sport-specific scenarios. The aim here is not to produce an exhaustive list of possible warm-ups, but instead simply to outline how the process works.
Court speed potentiation for tennis players
The athlete stands approximately one meter (or one yard) away from a wall with the hands reaching out to touch the wall.
Wall Drill: Triple Exchange (4 sets)
The athlete stands approximately one meter (or one yard) away from a wall with the hands reaching out to touch the wall. While holding a straight-line posture, the athlete leans toward the wall so that the posture is assumed, and the body takes on a 45-degree angle to the upright position. The athlete then lifts the right knee forward and up toward the wall and into a knee-drive position, briefly holding this position. The athlete then drives the right leg down into the floor, while simultaneously driving the left leg forward. Immediately the order is reversed, driving the left leg down into the floor with the right leg driving forward. Finally, the movement is reversed a third time (for a triple exchange). This exercise should be repeated for three more sets of a triple exchange, varying the lead leg each time. Movement should be forceful and rapid, attempting to push the floor away from the athlete. It is important that the athlete does not shorten the range of movement in an attempt to move the legs faster; the full sprinting range of motion should be maintained.
Ball Drop
The athlete stands upright in an athletic position. A partner stands a short distance away and drops a tennis ball. Once the ball is dropped, the athlete accelerates forward to try to catch the ball before it bounces a second time. The ball encourages athletes to stay low during the performance of the exercise and maintain a forward-eye focus. Perform four repetitions to the front, two to each side, and four to the rear (two each side).
FIGURE 6.9 Ball Drop
Wall Ball Drill
The athlete gets into an athletic position facing a wall a short distance away. A partner stands behind the athlete holding a tennis ball. The partner throws the ball at the wall, while the athlete attempts to catch the ball as it rebounds from the wall. They change roles after four to six attempts.
FIGURE 6.10 Wall Ball Drill
Jockey and Sprint
The athlete gets into an athletic position near cone A with two cones laterally five meters (or five yards) ahead. On a self-start, the athlete performs a very short jockeying action before making a cut-step and accelerating laterally in the opposite direction.
Jockey, React, and Sprint
The athlete gets into an athletic position facing the coach who is on the other side of the net. On a self-start, the athlete performs a short jockeying action and the coach feeds a ball to the left or to the side of the athlete. The athlete reads the feed while jockeying and then makes a cut-step and accelerates in the direction of the ball the coach has fed.
Single-leg stance patterns
Stand upright with feet shoulder-width apart. Take a step forward with the right leg landing on the heel and then rolling forward as high onto the toes as possible.
Calf Walk
Actions
Stand upright with feet shoulder-width apart. Take a step forward with the right leg landing on the heel and then rolling forward as high onto the toes as possible. Then step forward with the left leg, repeating the action. Repeat for the required number of repetitions.
Key Coaching Points
- Isolate the action in the foot and ankle.
- When up on the toes, make sure the foot does not collapse.
FIGURE 5.65 Calf Walk
Calf Walk With Shoulder Rotation
Actions
The action is the same as the calf walk exercise but with the addition of a shoulder rotation. With each step forward, start with the arms down to the side and elbows extended, but as the move progresses, reach the arms back behind the body by drawing the shoulder blades together. When they are as far back as they will go, rotate the arms forward while keeping the elbows extended. Bring them overhead, trying to brush the ears with the biceps as they come overhead. Touch the hands together as they come to the front of the head and then return to the start position with arms to the side. Repeat with each step forward.
Key Coaching Points
- Make sure the shoulder blades are actively drawn together as the arms move back.
- Move the arms through as large a range of motion as possible, extending the body at the top of the movement.
Variation
This movement can be carried out without the calf walk if the aim is to isolate the shoulder action.
FIGURE 5.66 Calf Walk With Shoulder Rotation
Single-Leg Knee Flexion
Actions
Stand with feet hip-width apart and arms to the side. Flex the hip and knee, bringing the knee up to a 90-degree angle, and at the same time flexing the opposite elbow to 90 degrees and bringing it up to a position opposite the chin (as in a sprint action). Hold this position briefly. Return the leg to the floor and repeat with the opposite leg. Repeat for the required number of repetitions.
Key Coaching Points
- Ensure there are no compensatory movements used in order to flex the hip and knee.
- Movements should be slow and controlled.
- This can be developed into a rhythmic march, but always ensure movement is actively controlled.
Variation
As an advanced variation, the flexed knee can be pushed in and out (by the athlete or coach) to challenge the position.
FIGURE 5.67 Single-Leg Knee Flexion
Sample warm-ups from The Warm-Up
Tables 7.1 through 7.5 provide examples of how the decision-making process is used to design and conduct a series of warm-ups that span basic capacities through sport-specific scenarios.
Tables 7.1 through 7.5 provide examples of how the decision-making process is used to design and conduct a series of warm-ups that span basic capacities through sport-specific scenarios. The aim here is not to produce an exhaustive list of possible warm-ups, but instead simply to outline how the process works.
Court speed potentiation for tennis players
The athlete stands approximately one meter (or one yard) away from a wall with the hands reaching out to touch the wall.
Wall Drill: Triple Exchange (4 sets)
The athlete stands approximately one meter (or one yard) away from a wall with the hands reaching out to touch the wall. While holding a straight-line posture, the athlete leans toward the wall so that the posture is assumed, and the body takes on a 45-degree angle to the upright position. The athlete then lifts the right knee forward and up toward the wall and into a knee-drive position, briefly holding this position. The athlete then drives the right leg down into the floor, while simultaneously driving the left leg forward. Immediately the order is reversed, driving the left leg down into the floor with the right leg driving forward. Finally, the movement is reversed a third time (for a triple exchange). This exercise should be repeated for three more sets of a triple exchange, varying the lead leg each time. Movement should be forceful and rapid, attempting to push the floor away from the athlete. It is important that the athlete does not shorten the range of movement in an attempt to move the legs faster; the full sprinting range of motion should be maintained.
Ball Drop
The athlete stands upright in an athletic position. A partner stands a short distance away and drops a tennis ball. Once the ball is dropped, the athlete accelerates forward to try to catch the ball before it bounces a second time. The ball encourages athletes to stay low during the performance of the exercise and maintain a forward-eye focus. Perform four repetitions to the front, two to each side, and four to the rear (two each side).
FIGURE 6.9 Ball Drop
Wall Ball Drill
The athlete gets into an athletic position facing a wall a short distance away. A partner stands behind the athlete holding a tennis ball. The partner throws the ball at the wall, while the athlete attempts to catch the ball as it rebounds from the wall. They change roles after four to six attempts.
FIGURE 6.10 Wall Ball Drill
Jockey and Sprint
The athlete gets into an athletic position near cone A with two cones laterally five meters (or five yards) ahead. On a self-start, the athlete performs a very short jockeying action before making a cut-step and accelerating laterally in the opposite direction.
Jockey, React, and Sprint
The athlete gets into an athletic position facing the coach who is on the other side of the net. On a self-start, the athlete performs a short jockeying action and the coach feeds a ball to the left or to the side of the athlete. The athlete reads the feed while jockeying and then makes a cut-step and accelerates in the direction of the ball the coach has fed.
Single-leg stance patterns
Stand upright with feet shoulder-width apart. Take a step forward with the right leg landing on the heel and then rolling forward as high onto the toes as possible.
Calf Walk
Actions
Stand upright with feet shoulder-width apart. Take a step forward with the right leg landing on the heel and then rolling forward as high onto the toes as possible. Then step forward with the left leg, repeating the action. Repeat for the required number of repetitions.
Key Coaching Points
- Isolate the action in the foot and ankle.
- When up on the toes, make sure the foot does not collapse.
FIGURE 5.65 Calf Walk
Calf Walk With Shoulder Rotation
Actions
The action is the same as the calf walk exercise but with the addition of a shoulder rotation. With each step forward, start with the arms down to the side and elbows extended, but as the move progresses, reach the arms back behind the body by drawing the shoulder blades together. When they are as far back as they will go, rotate the arms forward while keeping the elbows extended. Bring them overhead, trying to brush the ears with the biceps as they come overhead. Touch the hands together as they come to the front of the head and then return to the start position with arms to the side. Repeat with each step forward.
Key Coaching Points
- Make sure the shoulder blades are actively drawn together as the arms move back.
- Move the arms through as large a range of motion as possible, extending the body at the top of the movement.
Variation
This movement can be carried out without the calf walk if the aim is to isolate the shoulder action.
FIGURE 5.66 Calf Walk With Shoulder Rotation
Single-Leg Knee Flexion
Actions
Stand with feet hip-width apart and arms to the side. Flex the hip and knee, bringing the knee up to a 90-degree angle, and at the same time flexing the opposite elbow to 90 degrees and bringing it up to a position opposite the chin (as in a sprint action). Hold this position briefly. Return the leg to the floor and repeat with the opposite leg. Repeat for the required number of repetitions.
Key Coaching Points
- Ensure there are no compensatory movements used in order to flex the hip and knee.
- Movements should be slow and controlled.
- This can be developed into a rhythmic march, but always ensure movement is actively controlled.
Variation
As an advanced variation, the flexed knee can be pushed in and out (by the athlete or coach) to challenge the position.
FIGURE 5.67 Single-Leg Knee Flexion
Sample warm-ups from The Warm-Up
Tables 7.1 through 7.5 provide examples of how the decision-making process is used to design and conduct a series of warm-ups that span basic capacities through sport-specific scenarios.
Tables 7.1 through 7.5 provide examples of how the decision-making process is used to design and conduct a series of warm-ups that span basic capacities through sport-specific scenarios. The aim here is not to produce an exhaustive list of possible warm-ups, but instead simply to outline how the process works.
Court speed potentiation for tennis players
The athlete stands approximately one meter (or one yard) away from a wall with the hands reaching out to touch the wall.
Wall Drill: Triple Exchange (4 sets)
The athlete stands approximately one meter (or one yard) away from a wall with the hands reaching out to touch the wall. While holding a straight-line posture, the athlete leans toward the wall so that the posture is assumed, and the body takes on a 45-degree angle to the upright position. The athlete then lifts the right knee forward and up toward the wall and into a knee-drive position, briefly holding this position. The athlete then drives the right leg down into the floor, while simultaneously driving the left leg forward. Immediately the order is reversed, driving the left leg down into the floor with the right leg driving forward. Finally, the movement is reversed a third time (for a triple exchange). This exercise should be repeated for three more sets of a triple exchange, varying the lead leg each time. Movement should be forceful and rapid, attempting to push the floor away from the athlete. It is important that the athlete does not shorten the range of movement in an attempt to move the legs faster; the full sprinting range of motion should be maintained.
Ball Drop
The athlete stands upright in an athletic position. A partner stands a short distance away and drops a tennis ball. Once the ball is dropped, the athlete accelerates forward to try to catch the ball before it bounces a second time. The ball encourages athletes to stay low during the performance of the exercise and maintain a forward-eye focus. Perform four repetitions to the front, two to each side, and four to the rear (two each side).
FIGURE 6.9 Ball Drop
Wall Ball Drill
The athlete gets into an athletic position facing a wall a short distance away. A partner stands behind the athlete holding a tennis ball. The partner throws the ball at the wall, while the athlete attempts to catch the ball as it rebounds from the wall. They change roles after four to six attempts.
FIGURE 6.10 Wall Ball Drill
Jockey and Sprint
The athlete gets into an athletic position near cone A with two cones laterally five meters (or five yards) ahead. On a self-start, the athlete performs a very short jockeying action before making a cut-step and accelerating laterally in the opposite direction.
Jockey, React, and Sprint
The athlete gets into an athletic position facing the coach who is on the other side of the net. On a self-start, the athlete performs a short jockeying action and the coach feeds a ball to the left or to the side of the athlete. The athlete reads the feed while jockeying and then makes a cut-step and accelerates in the direction of the ball the coach has fed.
Single-leg stance patterns
Stand upright with feet shoulder-width apart. Take a step forward with the right leg landing on the heel and then rolling forward as high onto the toes as possible.
Calf Walk
Actions
Stand upright with feet shoulder-width apart. Take a step forward with the right leg landing on the heel and then rolling forward as high onto the toes as possible. Then step forward with the left leg, repeating the action. Repeat for the required number of repetitions.
Key Coaching Points
- Isolate the action in the foot and ankle.
- When up on the toes, make sure the foot does not collapse.
FIGURE 5.65 Calf Walk
Calf Walk With Shoulder Rotation
Actions
The action is the same as the calf walk exercise but with the addition of a shoulder rotation. With each step forward, start with the arms down to the side and elbows extended, but as the move progresses, reach the arms back behind the body by drawing the shoulder blades together. When they are as far back as they will go, rotate the arms forward while keeping the elbows extended. Bring them overhead, trying to brush the ears with the biceps as they come overhead. Touch the hands together as they come to the front of the head and then return to the start position with arms to the side. Repeat with each step forward.
Key Coaching Points
- Make sure the shoulder blades are actively drawn together as the arms move back.
- Move the arms through as large a range of motion as possible, extending the body at the top of the movement.
Variation
This movement can be carried out without the calf walk if the aim is to isolate the shoulder action.
FIGURE 5.66 Calf Walk With Shoulder Rotation
Single-Leg Knee Flexion
Actions
Stand with feet hip-width apart and arms to the side. Flex the hip and knee, bringing the knee up to a 90-degree angle, and at the same time flexing the opposite elbow to 90 degrees and bringing it up to a position opposite the chin (as in a sprint action). Hold this position briefly. Return the leg to the floor and repeat with the opposite leg. Repeat for the required number of repetitions.
Key Coaching Points
- Ensure there are no compensatory movements used in order to flex the hip and knee.
- Movements should be slow and controlled.
- This can be developed into a rhythmic march, but always ensure movement is actively controlled.
Variation
As an advanced variation, the flexed knee can be pushed in and out (by the athlete or coach) to challenge the position.
FIGURE 5.67 Single-Leg Knee Flexion
Sample warm-ups from The Warm-Up
Tables 7.1 through 7.5 provide examples of how the decision-making process is used to design and conduct a series of warm-ups that span basic capacities through sport-specific scenarios.
Tables 7.1 through 7.5 provide examples of how the decision-making process is used to design and conduct a series of warm-ups that span basic capacities through sport-specific scenarios. The aim here is not to produce an exhaustive list of possible warm-ups, but instead simply to outline how the process works.
Court speed potentiation for tennis players
The athlete stands approximately one meter (or one yard) away from a wall with the hands reaching out to touch the wall.
Wall Drill: Triple Exchange (4 sets)
The athlete stands approximately one meter (or one yard) away from a wall with the hands reaching out to touch the wall. While holding a straight-line posture, the athlete leans toward the wall so that the posture is assumed, and the body takes on a 45-degree angle to the upright position. The athlete then lifts the right knee forward and up toward the wall and into a knee-drive position, briefly holding this position. The athlete then drives the right leg down into the floor, while simultaneously driving the left leg forward. Immediately the order is reversed, driving the left leg down into the floor with the right leg driving forward. Finally, the movement is reversed a third time (for a triple exchange). This exercise should be repeated for three more sets of a triple exchange, varying the lead leg each time. Movement should be forceful and rapid, attempting to push the floor away from the athlete. It is important that the athlete does not shorten the range of movement in an attempt to move the legs faster; the full sprinting range of motion should be maintained.
Ball Drop
The athlete stands upright in an athletic position. A partner stands a short distance away and drops a tennis ball. Once the ball is dropped, the athlete accelerates forward to try to catch the ball before it bounces a second time. The ball encourages athletes to stay low during the performance of the exercise and maintain a forward-eye focus. Perform four repetitions to the front, two to each side, and four to the rear (two each side).
FIGURE 6.9 Ball Drop
Wall Ball Drill
The athlete gets into an athletic position facing a wall a short distance away. A partner stands behind the athlete holding a tennis ball. The partner throws the ball at the wall, while the athlete attempts to catch the ball as it rebounds from the wall. They change roles after four to six attempts.
FIGURE 6.10 Wall Ball Drill
Jockey and Sprint
The athlete gets into an athletic position near cone A with two cones laterally five meters (or five yards) ahead. On a self-start, the athlete performs a very short jockeying action before making a cut-step and accelerating laterally in the opposite direction.
Jockey, React, and Sprint
The athlete gets into an athletic position facing the coach who is on the other side of the net. On a self-start, the athlete performs a short jockeying action and the coach feeds a ball to the left or to the side of the athlete. The athlete reads the feed while jockeying and then makes a cut-step and accelerates in the direction of the ball the coach has fed.
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