Your pre-workout routine can have a significant impact on how you feel during exercise. While stretching is a common way for athletes to prepare for their workout, it can also improve flexibility in static (nonmoving) flexibility. However, stretching might not be helping your body perform efficiently or quickly. It’s important to do “dynamic mobility exercises” prior to any exercise.
Your body will be prepared for the more strenuous movements in the first part of your training by doing dynamic mobility exercises during the warm up phase. Mobility exercises are important for many sports that require strenuous, vigorous activities.
These drills work the nervous system and muscles joints, tendons, and muscles in a dynamic manner. Exercises that do not require you to move, however, are useful for your training program. However, their importance and proper use are often overlooked.
Static stretches should be scheduled towards the end of your workout to cool down, rather than at the start. Static exercises can help to unwind your body. Recovery This allows you to focus on relaxing and stretching the muscles that have been in tension throughout the workout.
It is a practice to put static stretches in the beginning of a workout. However, it can disrupt the flow of a proper warming-up. It does not prepare you for the more intense moves ahead.
This is a detailed description of a series of dynamic mobility exercises that will warm you up and stretch your muscles. They also keep you active during the transition from high-energy to rest. Two mobility training devices have been included to help you warm up before your workout.
Joint rotations
With your arms extended between your legs, sit down and extend your arms. Next, rotate each of your joints below. (Perform six to ten times for each group of joints before you move on to the next).
- Fingers
- Wrists
- Elbows
- Shoulders
- Neck
- Trunk and shoulder blades
- Hips
- Knees
- Ankles
- Feet and toes
The following exercises should be performed in succession, starting from a standing position. Make sure you do each movement smoothly, steadily, and without jerking.
1. Overhead/Down/Back Overhead/Down/Back to the overhead position, then forward and backwards. You can repeat the motion six to ten times.
2. Side/Front Crossover: Place both arms in front of you, and then bring them towards your sides. Repeat this process six to ten times.
B. MOBILITY of the NECK (Three Moves)
1. Extensive Flexion: Place your chin into your chest and bring your neck down. Next, raise your chin as high as you can. You can do this exercise six to ten times.
2. Lateral Flexion: Lower your left ear towards the left shoulder. Next, move your right ear towards your shoulder. Repeat this 6-10 times.
3. Rotation – Move the chin towards the left shoulder and then move the chin to the right shoulder for 6-10 repetitions.
C. SHOULDER-GIRDLE MOVEMENTS and TRUNK (Three Moves)
1. Extension/Fitness: The idea is to slouche (protract your shoulders). Now, tuck your neck in towards your chest and then lower your chest. Next, pull your shoulders back (retraction), then lift your chest and arch your back while raising your chin. Try to do six to ten repetitions.
2. Lateral Flexion: Keep your arms straight and your legs together. Bend your lower body to the left, then your upper body to the right. Repeat this for 6-10 times. For each side, repeat the process 6-10 times. Rotation – With your elbows extended towards the sides and your hands in front, place your elbows on the sides. Next, rotate your body so that your arms are facing the right. You can do six to ten repetitions.
A. HTML3_ HTML4_ HTML5_ HTML6_ HTML7_ HTML8_ HTML9_ HTML4_ HTML5_ Hip Circles, and Twlts
1. Circles – Place your hands on your hips and spread your feet wider than your shoulders. For 10-12 repetitions, make circles with your hips. For another 10-12 repetitions, turn the circles clockwise.
2. Twists: Spread your arms out to your sides, then rotate your hips and torso towards the left. You can shift your weight onto the left foot by twisting your torso. Your torso should be turned to the right and twisted to the left. You must shift your weight towards your right foot. Do 10-12 repetitions per side.
B. Foot Swings (Two Moves)
1. Flexion/Extension: Place your weight on your legs, and place your hand on the support for stability and balance. For 10 to 12 repetitions, move your right foot forward and backwards. For between 10 to 2 repetitions, repeat the exercise with your left foot.
2. Cross-Body Flexion/Abduction: With your hands resting on the wall and your weight on the left side, lean slightly to the side. Then, swing your legs left to right. Point your feet up when your foot is at the highest point of motion. You can then swing your left leg to return it to its original position. Once your foot is at its highest point, point your toes upwards. This motion can be repeated 10-12 times before moving onto the next 10-12 times with your left foot.
C. ankle bounce (Two Movements).
1. Double-Leg Bounce : With your hands to your side, lean forward and your weight on your feet, move your feet quickly up and down your heels (bounce). Keep your heels about one to two inches above the ground each time. Make sure your feet are touching the ground by placing your feet on your balls. 12-16 reps.
2. Single-Leg Bouncing – Lean forward and hold your hands against the wall. Place all of your weight on the left side. The right knee should be extended upwards, while the left foot should be pushed towards the ground. Next, lower your right foot to the ground and extend the left heel two inches. This should be repeated for 12-16 times. Then, do 12-16 reps with the opposite foot.
Here are some examples of routines
These exercises will warm you up and improve your mobility before your workout begins. Unit A can be used to increase mobility, but it is best for athletes who are preparing for intense training sessions. This is Unit B, which is less strenuous and can be used to maintain mobility levels. You will get the best results if you do one of these exercises every day.
MOBILITY TRAINING UNIT A (Developmental unit; 20-30 minutes in duration)1. Joint Rotations (3-6 minutes)
- 2. Warm-up Exercise: 5-7 minutes of walking, jogging, or skipping.
- 3. The Upper Body (2-4 minutes)
- Arm Swings 2 repetitions, 10 reps each direction
- Neck Exercises (moves, 10 reps per direction)
- C. Shoulder-Girdle & Trunk Movements (3 moves, 10 reps each).
- 4. Quick running (1-2 minutes x 50-60 meters, with 20-metre walk recovery)
- 5. Lower Body Mobility (34 Minutes)
- Hip Cucles and Twists (2 moves each, 12 reps)
- Leg Swings (2), 12 repetitions each
- C. Ankle Bounces (2 moves and 16 reps per direction)
- 6. Rapid Walking (3-5 minutes) 2×50-60m, followed by a 50-metre walk to recover
- 7. Acceleration runs (3-3 minutes) 2×40-50m speed increasing, 50-metre walk after to recuperate
MOBILITY TRAINING UNIT B (Maintenance unit that takes only 10-15 minutes)
- Joint Rotations (2 minutes).
- Warm-up Exercise: 5 minutes of walking, jogging or skipping.
- Lower Body Muscle (2 Minutes)
- Arm Swings (6 reps each)
- Neck Moving (3 moves, 6 repetitions each)
- C. The Shoulder Movements and Trunk Movements (3 moves, 6 reps each).
- Lower Body Flexibility (3 Minutes)
- A.
- Leg Swings (2 moves 10 reps per leg)
- Ankle Bounces (12 reps)
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