Readdddddy…UP! *Clap, Clap*
If your athlete has already been to speed school, chances are you’ve heard that phrase 100 times inside the gym. We use it most often during the Parisi Active Dynamic Warmup, or ADW. The ADW is the cornerstone of the Parisi program. It focuses on properly preparing the body for training, prevents injury, and improves the strength, speed, flexibility, and endurance of an athlete.
Most importantly, studies show that the Parisi ADW is superior to warmup routines that include static stretching, a common form of “warming up” that athletes take part in.
The ADW is built into three parts: stationary, floor, and movement. The stationary part of the warmup includes exercises like squats, jumping jacks, and pogo jumps, among others. These movements are designed to get the athletes nervous system firing and heart rate up. It’s the perfect sequence to shake off the cobwebs of sitting in school all day and prepare the athlete for an hour of training.
Next is the floor based warmup routine.
These include exercises like the hip bridge, lateral leg raise, and hip circles. There is a lot of focus on the glutes, core, and hip mobility in this sequence because these muscles are most responsible for speed, agility, and athleticism. Regardless of what sport or activity your athlete is playing, their performance will improve if their hips are engaged and warmed up.
The last part of our 10-15 minute warmup is the movement phase.
The final section includes exercises like the skip, shuffle, and side run. At this stage of the warmup, we’re preparing the athlete for a high level of movement. These drills are expected to be performed at a quick pace with pristine technique. The skip improves force production and coordination. The shuffle and side runs improve lateral quickness and create a proper foundation for all agility movements.
Ready, up! Is a cue we use to hold the athletes accountable during the warmup and even into the session. The ADW can be used to teach athletes how to stop properly, in order to avoid injury, and holding that proper decelerating position is key. It helps instill an attention to detail that will keep the athletes disciplined in training and focused on improving.
In a perfect world, the 30+ years of the Parisi Active Dynamic Warmup would be instilled at every practice, game, and training session for athletes everywhere. Teams in every professional sport league implement it already and it’s just as important for athletes that are just beginning.
If you have questions about how your athlete can better prepare for their sport, email us at [email protected]!