Team Warm-up &
Strength Activities
J.J. Wannamaker
KSHSAA Coaching School
August 1, 2016
[email protected]
Who is This Guy?
• Husband and Father
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Lindsey (married 17 years)
Chloe (13) & James (11)
• Science Teacher and Science Chair
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Honors Biology & AP Biology
• Ottawa University graduate (1998)
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XC & TF athlete
• Rossville High School graduate (1994)
• SM South High School (2008-present)
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Head TF & XC
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Head TF & XC
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Asst. TF & XC
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Asst. TF
• St. Marys High School (2001-2007)
• St. Thomas Aquinas (1999-2001)
• Shawnee Mission North (1999 & 2008)
• NE Kansas Track Club
• Johnson County Track Club
Why do we warm-up?
• Do you know why you have your
athletes warm-up the way that they
do?
• Do your athletes know why they
warm up the way that they do?
• You should be able to answer these
questions!
Warm-up Misconceptions
• Its social time
• Its not part of the workout
• It will make me too tired
• Only the runners need it
The Purpose of our Warm-up
• Range of motion
• Flexibility
• Teach/Reinforce Muscle Memory
• Strength
• Endurance
• Injury Prevention
• Mental Preparation for Training
Whole Team Warm-up
• This is a TEAM sport!
• Can be incorporated successfully into large teams
and small teams
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Small team – one warm up group
Large team – divide into smaller groups
• Building leaders among the team
• Get your coaching staff on board
• I have used a whole team warm-up since 2003
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Teams of 14 athletes up to teams of 170+ athletes
SM South Team Warm-up
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800m jog
Drills w/ Athlete Leader
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Skips w/ arms (30m)
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Arms forward, backward, and lateral
Stars (side shuffle)
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30m both directions
Push-ups (x10)
Mountain climbers (2x20)
Crunches (x15)
Burpees (x10)
Push-ups (x10)
Single-Leg Hops (20m/leg)
Crunches (x15)
Duck Walks (20m)
Push-ups (x10)
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Rocket Jump/Tuck Jump Combo (3x3x5
reps)
Ankle Pops (2x30m)
High Knee Carioca (2x30m)
Step-overs (2x30m)
Lunges (30m)
Backward run (reaching)(30m)
Short skirts (30m)
Farmer Walk (30m)
Dancer Kicks (30m)
Skip & Clap (30m)
A-skips (2x30m)
50m Acceleration (x2)
Go to Event Coach
SM South Warm-up….
• We do this each day
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May vary late in season with another routine
• We do a modified version at meets TOGETHER
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Leaders take charge
Start one hour before first event
• Event groups extend the warm-up as needed
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Ex. Sprinters/Jumpers finish w/ more specialized drills
• We changed to this Warm-up in 2016
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Involved athletes leaders more
Older variations in handout
It is always a working progress…
…so keep up the good fight
Strength training
without Weights
• Body Weight Exercises (no added weights)
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Squats, Lunge Squats, One-legged squats, step-ups
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15 second stations (2-3 reps)
Weekly during winter
Used in season during workouts
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Run, hops, etc.
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Winter conditioning and early season
• Plyometric circuit
• Bleacher/Hill workouts
• Box Jump Routines
Strength Exercises – no equipment
needed!
Core Strength
• We stress core strength
• Most technique issues for track & field athletes start with
core strength issues
• Usually core is done at end of workouts during cool down
• Coach monitored early, athlete led later
• No specific routine, just pick from a long list of exercises
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Planks are mandatory for us
Having variety helps to keep it fresh daily
Hurdle Mobility
• Hip flexibility can be an issue
• We address some of it with Hurdle Mobility Exercises
• Usually 2-3 times per week
• End of practice during cool down phase
• Step overs, over/unders, scissor kicks, etc
Hurdle Mobility (older video)
J.J. Wannamaker
[email protected]
or
[email protected]