Mobility- Move through sport specific ranges of motion. The examples below are specific to someone before they hit the weights.)ġ. (This is a good time to build in any favorite exercises for your specific activity. If you are short on time or ready to get training, not a problem your body should be ready to go! Simply jump to step 5 to fast track the process.

Moving forward it’s time to ramp-up into progressively more specialized movements for the activity at hand. What’s best is that it can be done in less than 10 minutes if needed. It’s this foundation that will yield the most benefit long term, but will also have movement primed for the remainder of the training session. Go to The Training Zone for Video Instruction on both of these programs.Įverything to this point is a generalized plan to optimize movement for any sport or activity. CS Hip and Core- 1 set of 8 exercises to engage the many stabilizers of the hip and core.CS Shoulder- 1 set of 7 exercises to improve shoulder movement.These activities will make you a better athlete and aren’t all that boring, so throw on a hoodie and start playing. Take this opportunity to improve your athleticism with activities like speed ladders, running football routes, shooting hoops, jump rope practice, and other fun movement things.

It doesn’t have to be running or biking either. Getting the blood flowing will help wake up the body and further support the warming phase. Start the Crossover Primer with some light aerobic work. (Note- Becoming overheated is detrimental to performance, especially for longer endurance events, so take off your warm-up attire as you start to get sweaty). If it’s the middle of the summer this won’t be a problem, but even if it’s slightly cool or you are going to be indoors, start by throwing on a hoodie while going to the gym or field and keep it on as you progress through the remainder of the CS Primer. Getting hot improves metabolism, muscle contraction, and joint mobility. If your warm-up isn’t getting you sweaty you are missing out on easy performance gains. It’s the ultimate solution to getting your body ready, along with a daily dosage of movement needed for a lifetime of health and performance. Specific to the Crossover Primer, it’s designed it to get the body ready to go, while solving common movement impairments, in a way that’s easy to fit into an everyday training program. Lastly, gathering and setting up equipment, and then the time to learn new exercises, is often at the detriment of getting hot and getting moving. Secondly, an overly complicated warm-up is less likely to get done, therefore limiting the results. First of all, throwing in a laundry list of exercises takes away from precious training and practice time.

Too Much- Too much complexity can be just as detrimental as not doing enough.

A 5 minute run with some squats and push-ups leaves out a ton of benefits that could be achieved by doing just a little bit more.

Too Little- Every warm-up should check the neurological and physiological needs to be maximally effective (we talk more about that here: The Must-Haves for Any Warm-Up ).

There are 2 pitfalls that often plague warm-up programs. The Crossover Primer- “The Formula for Success”

Crossover symmetry military discount