Recomended chapter #13 in NSCA book.

Primal move/Ground force method

Purpose of this exercises is to combine mobility drills and self-check (see FMS chapter).






 

Thoracic spine mobility

Hip mobility

Scapular/Shoulder mobility

Example

The most famous warm-up routine for soccer (FIFA 11+).

Warm-up

• duration depends on how complex and demanding main part of the training session would be
• purpose: prepare the body to load (main part) / injury prevention
• some physiological effects:
  • increasing body temperature, hearth rate
  • Increased production of synovial fluid located between the joints to reduce friction
  • Facilitation of enzyme activity
  • etc.
• jogging, rope skipping, indoor rowing/cycling, etc.
  • from very easy pace to anaerobic threshold (it depends on the purpose of main part!)
• dynamic stretching routine, static stretching

Sample of dynamic streching exercises

This sample is unstructured, you should prefer logic order of excercises (from simple to complex, gradually increasing ROM, etc).

Cool-down

• step between excersising and rest (recovery)
• actually it is first part of recovery process after stress (training session)
• usually combination of easy jog and static stretching (at least 30 seconds in position)