Warming up is not just for the muscles.
It's for your brain.
If you're neglecting
that warm-up process,
you're hurting your performance.
Hi, I'm Corey Ashe,
professional personal trainer
here with adidas in Houston,
with professional athletes, Ify and James.
And today we will be taking you through a dynamic
and effective warm-up
that is suitable for all sports.
All right, y'all.
We are going to do a lower body warm-up.
You start with the squat for 30 seconds.
I want you guys to get in a shoulder width stance,
focus on bending those knees.
I want you to imagine that you're going to sit in a chair.
So your butt is going to go back.
Get a nice activation in the quadriceps and the glutes.
Great job.
For the second warm-up exercise,
we're gonna focus on a lateral lunge for 30 seconds.
Primary focus is going to be on the quad of the front leg.
You're going to bring your hips back,
and then you're going to push yourself
back to the starting position.
Great job.
This is a great exercise to stretch the adductors,
which are on the inside of your leg,
as well as your quadricep muscles and your glutes.
Now that we have warmed up the lower body,
we are going to transition to the upper body.
The exercise that we are going to do?
Shoulder swings.
Back and forth, 30 seconds forward.
And then we're going to go backwards.
I want you to focus on small movements first,
and then as the shoulders start to burn and warm up,
we're looking for quicker, larger movements.
This type of exercise is fantastic for all different sports.
The next warmup exercise will be plank walkouts.
You're gonna start on the line.
You're gonna walk your hands out as far as you can.
And then you're going to go back to the start.
Keep that core activated.
Core is related to everything that we do in all sports.
You're only as strong as your core is.
Now that we have warmed up
your lower body and the upper body,
we are going to focus on elevating your heart rate.
To do that, we're going to focus on jumping jacks.
What I'm looking for here
is arms over your head, feet nice and wide.
Bring it back to the start.
Now jumping jacks can be a bit hard on the knees.
So, a simple modification
is simply step to the side,
bring the arms over,
and then switch.
Back and forth, back and forth.
And time. Great job.
Last warm-up.
We're going to focus on high knees in place.
What we're looking for
is bringing the knees at parallel,
pumping the arms while we're doing it.
If the high knees in place bothers your knees,
we can simply modify it
by simply marching in place.
Let's go.
Couple more seconds.
Pump, pump, pump.
And time.
Great job, you guys.
Now we are going to focus on the dynamic stretching.
First stretch that we have,
the World's Greatest Stretch.
The stretch is amazing.
The way I want you guys to do it,
you're going to take a step forward.
You going to try to bring that inside elbow
as close to the ground as possible.
Meanwhile, you're keeping the back leg straight.
You can add a rotation,
and then you can kick it back
to get the hamstrings,
and then push back, and then switch sides.
Now, as you take that step,
try to keep that front foot.
We want to keep it nice and flat.
Make sure that you're not coming up on the toes.
Good.
And the next dynamic stretch will be cat cows.
To do this,
you're going to go on all fours.
You're going to focus on bringing your head up,
looking up at the sky,
and you're going to switch,
and you're going to try to push the ground away.
I'm going to look down
and try to look at my belly button,
and I'm gonna alternate back to the start.
Back and forth, back and forth.
This type of exercise is fantastic for all sports.
Opening up hips a bit, the lower back.
Let's do one more.
Focus.
Inhale, exhale,
looking all the way up.
Good, you guys.
Perfect.
And rest.
So, we're looking at warming up
for at least 5 to 10 minutes.
The more advanced you are, 15 to 20 minutes.
When you warm up,
the movements that you're going to be doing
in a game setting or a practice setting,
that's what you're mimicking.
So it just increases your chance
of having a better performance.