As explained in Part 1, the track workout warm up starts with an easy 2 lap jog followed by running modification drills. Immediately following those drills are a series of lunges that are modified by changing where the arms reach during each lunge. We typically perform 10 lunges (5 lunges with each leg) with each of the 6 different arm reaches.
Lunges with 3D Arm Reaches
Forward Lunges with Arms Reaching at Overhead
Forward Lunges with Arms Reaching toward the Ground
Forward Lunges with Arms Reaching at Overhead to the Same Side of the Lunging Leg
Forward Lunges with Arms Reaching at Overhead to the Opposite Side of the Lunging Leg
Forward Lunges with Arms Reaching Same Side Rotational at Shoulder Height
Forward Lunges with Arms Reaching Opposite Side Rotational at Shoulder Height
All professional athletes go through a specific, well-planned warm up before any athletic activity. Creating new habits where running modification drills and lunges become an integral part of your running experience will help you maintain a healthy body while improving your speed and ability to be successful in the sport you love.
As mentioned in the previous post, all joints and muscles load and unload 3-dimensionally during any activity – this allows your muscles to decelerate and or accelerate motion in one to three planes of motion. Adjusting motion and exercise patterns is critical for maintaining mobility with strength and keeping your body healthy. The overarching purpose of these movements is to increase motion while at the same time teaching your body to control new motion. Waking up as many muscle groups and nerve pathways (or to be more precise, proprioceptors) as possible before running or any activity is always crucial and this is often best accomplished by introducing variable movements.
Dan Benson, DPT, OCS, FAFS, GPS, CAFS, FMR
CEO Forefront Physical Therapy
Doctor of Physical Therapy
Orthopedic Certified Specialist
Fellow of Applied Functional Science from the Gray Institute
Nike Golf Performance Specialist
Certified in Applied Functional Science
Certified in Functional Manual Reaction
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