[NL] Warm-Up Pre-Plyometrics

Circuit x 1

The warm-up involves more excitation drills to really prepare the body for executing quick, short, powerful bursts of movement.

Warm-up well to perform at your best!

Set	Time	Intensity
1	5-minutes h:m:s	Light RPE

Start off by walking and gradually bump up the speed so you're jogging and/or light running for the allotted time.

Feel free to use a different mode of cyclical cardio equipment (i.e. bike, rowing machine, elliptical, etc.)

Set	Reps	Tempo
1	10 per side	Controlled

Get the foot, ankle and hip all moving in multiple planes.

Set	Reps	Tempo
1	10 per side	Controlled

Loading the quadriceps and glutes while dynamically stretching the adductors (inner thigh and groin) on the opposite leg.

Ground to Standing Exercise.

Set	Reps	Tempo
1	5 per side	Controlled

Prepare the shoulders and core.

Set	Reps	Intensity	Tempo
1	10	Light RPE	Slow up: Pause: Quick Down

Use a light band to ensure you can get as much range as possible.

Watch the elbow stays at 90 degrees and in contact with the wall for the entire movement.

Develops timing and enhances neuromuscular control in the sagittal planes integrating load.

Set	Reps	Load	Tempo
1	5 per side	Light	Slow up: Pause: Quick Down

Stimulation – increasing sensory stimulation with i) oculomotor (eyes), ii) vestibular (ears), and iii) proprioceptors (pressure receptors).

Set	Reps	Tempo
1	5 per leg	Controlled

Stimulation drill to awaken the nervous system and really prepare the entire body.