Listed below are a few examples to get you started.Ī full-body warm-up movement to elevate heart rate and raise core temperature. The pre-workout warm-up includes whole body movement patterns and incorporates various muscle group. Prior to a workout, the rehearsal of these movements and the steady increase in body temperature help loosen muscles and surrounding tissue. In a dynamic warm-up demand neuromuscular coordination. This dynamic warm-up is comprised of active stretching and repetitions that prime the body for exercise by increasing blood flow to working muscles and activating the nervous system.Ī dynamic warm-up elevates an athlete's body temperature to an optimal level for muscular contraction. This post is part one of our four part USA Water Polo ODP dry-land series.Īlong with the US Water Polo Olympic Development Program, we have created a pre-workout warm-up to prepare athletes for each training session with an emphasis on injury prevention. Gliding Discs Monday: Workout A Tuesday: Workout B Wednesday: Rest Jumping Jacks: 30 repetitions Push-up: 5 reps Mountain Climbers: 20 reps Toy Soldiers.
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