Impulse Athletic Warm UP

Skipping (5:00 mins) Foam Rolling (3:00 mins) Heel/Toe Rocks 2x10 Heel/Toe Walks 2x10m Wall Squat 2x4 Hip Openers 2x3 T-Spine Openers 2x5 Curl-ups 1x5x5s Bird/Dog 1x8 Side Plank 1x30s/side

Bucket Holds

2 x 10

Bucket Switches

2 x 10

Front Squats

3 x 5

Dumb Bell Squat Jumps

3 x 5

Deadlifts

3 x 5

Box Jumps

3 x 5

Med Ball Slam

3 x 10

Depth Drop[

3 x 5

Box Jumps

3 x 5

Foot Scrunches

2 x 10

Toe Dissociation

2 x 10

Skipping/Jogging 3:00-5:00 - skipping is preferable to build up foot and ankle stability Foam Roll 3:00 (if possible) - target 2-3 sore areas Arm Circles 20m (forward and back) Arm Crosses 20m Grass Sweeps 20m Forward and Side Bends 3x5 Side Lunge 2x10s each side Heel/Toe Rocks 2x10 - We want to work on building up ankle stability so we start as high as we can on the toes and rock back to the heels, lifting the toes up as high as we can. We want to make sure we stay balanced and increase range of motion with every rep if we can. Heel/Toe Walks 2x10m - We want to keep working on ankle stability so with the walks we want to go through the maximal range of motion that we can. On the way back we are going to be going backwards working from the toes to the heel, really work on keeping your balance. Going backwards works to help disperse forces through the foot and builds up foot and ankle strength. Bucket Holds 2x10s - Bucket Holds are great to work on getting in a nice, tall position for sprint work. We really want to focus on stretching as tall as we can and pushing that foot into the ground to feel taller. Keep the chest open and use the hip flexor to hold the knee up at 90 degrees. We want to avoid any crunching from the abs trying to help lift the knee. Hold for about 10 seconds feeling everything stretch tall. Bucket Switches 2x10 - Bucket Switches is a progression from the holds and adds a stability element, as well as a coordination factor. We want to get in that nice, tall position and then we drive the foot down and bring the other knee up. We want to think aggressive switch.

Pogos

2 x 10

Skips for Height

2 x 20

Rudimentary Jumps

2 x 5

Double Leg Hop

2 x 5

3 Double Leg Hop

2 x 2

Single Leg Hop

2 x 3

Hop/Step/Hop

3 x 20

Impulse Athletic Warm UP

Skipping (5:00 mins) Foam Rolling (3:00 mins) Heel/Toe Rocks 2x10 Heel/Toe Walks 2x10m Wall Squat 2x4 Hip Openers 2x3 T-Spine Openers 2x5 Curl-ups 1x5x5s Bird/Dog 1x8 Side Plank 1x30s/side

Goblet Squats

3 x 8

Vertical/Horizontal/Vertical

3 x 3

Romanian Deadlifts

3 x 6

Nordic Hamstring Curl Falls

3 x 6

Pallof Press

3 x 10

Alternating DB Bench

3 x 8

Alternating DB Row

3 x 8

Foot Winders

2 x 60

Toe Dissociation

2 x 10

Track Warm-up

General movement to get the heart rate up My warm-up is 200-400m jog to warm up, arm circles (forwards and backwards), lateral arm swings, sprint arms, grass sweeps, forward bends (forward, lateral each side), lateral lunges, leg swings (forward, lateral)

Strides

3 x 30

Fast Feet

1 x 3

Agility Cones - Fast Feet

1 x 3

Agility Cones - Single Leg

1 x 3

Agility Pods

1 x 5

2-4-2

1 x 5

5-10-5

1 x 3

10-5-5

1 x 3

Track Warm-up

General movement to get the heart rate up My warm-up is 200-400m jog to warm up, arm circles (forwards and backwards), lateral arm swings, sprint arms, grass sweeps, forward bends (forward, lateral each side), lateral lunges, leg swings (forward, lateral)

Strides

3 x 30

Wall Drill

2 x 10

Dead Legs

2 x 20

Ankle Dribbles

2 x 10

Calf Dribbles

2 x 10

Knee Dribbles

2 x 10

Standing Start

3 x 10

Speed Hops

2 x 10

Standing Start

2 x 10

Speed Hops

2 x 10

Standing Start

3 x 10

My Dynamic Warmup

1 x 5:00

Dead Legs

3 x 20

Strides

10 x 30

Hip Openers

3 x 3 @ 3

Hip Circles (Forward)

2 x 5

Hip Circles (Reverse)

2 x 5

Couch Stretch

3 x 30