Richard Scrivener, MSc, CSCS

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1 Richard Scrivener, MSc, CSCS

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3 1. American College of Sports Medicine. ACSMs guidelines for exercise testing and prescription. (6th ed.). Philadelphia, Lippincott Williams & Wilkins Baechle TR, and Earle RW. Essentials of strength training and conditioning (2nd ed.). Champaign, Il: Human Kinetics Chen M, Fan X, and Moe S. Criterion-related validity of the Borg ratings of perceived exertion scale in healthy individuals: a meta-analysis.. 20(11): Fletcher I, and Jones B. The effect of different warm-up stretch protocols on 20 meter sprint performance in trained rugby union players.. 18(4): Gambetta V. Athletic development-the art and science of functional sports conditioning. Champaign, Il: Human Kinetics Hedrick A. Physiological responses to warmup. 14(5): Myer G, Ford K, and Hewett T. Rationale and clinical techniques for anterior cruciate ligament injury prevention among female athletes.. 39(4): Nilsson J, and Thorstensson A. Ground reaction forces at different speeds of human walking and running.. 136(2): Safran M, Garrett W, Seaber A, Glisson R, Ribbeck B. The role of warm-up in muscular injury prevention.. 16(2): Samuel M, Holcomb W, Guadagnoli M, Rubley M, and Wallmann H. Acute effects of static and ballistic stretching on measures of strength and power.. 22(5):1,422 1, Schmidt R, and Lee, D. Motor Control and Learning: a Behavioral Emphasis. (4th ed.). Champaign, Il: Human Kinetics Sweet S, and Hagerman P. Warm-up or no warm-up.. 23(6): Thacker S, Gilchrist J, Stroup D, and Kimsey JR C. The impact of stretching on sports injury risk: A systematic review of the literature.. 36(3):

4 Warm-Up 10 min min. Main Session 40 min min. Cool Down 10 min min. Neck: See figures 1 a and 1 b Shoulder rolls: Move shoulders in a circular shrug motion with arms relaxed by sides Arm Curls: Wrist Circles: Swing arms lightly by sides making an exaggerated bicep curl-like movement With arms held out in front, make circular movments Alternating Arm Swings See figure 2 Chest Hugs Arm Circles Stand tall and wrap arms around body with a hugging motion. Reverse and lightly swing arms out and away from the body Keeping the arms straight, make circular movements coming close to the side of the head Spine Rotations / Tai Chi Slaps See figure 3 Groin Circles: Knee Raises Stand tall and lift knee towards chest whilst moving the leg away or towards the body in a circular movement See figures 4a and 4b Heel Kicks Ankle Drives Lift the heel of one leg towards the buttock on the same side, alternating legs Position one foot forward slightly of the other keeping the involved side on the ground. Gently flex the knee whilst pushing it foward on the toes. Move the knee back to the start position and repeat continuously

5 6 20% Complete Rest 7 30% Very, very light 8 40% 9 50% Very light, easy to sustain 10 55% 11 60% Fairly light, reasonably comfortable, breathing slightly deeper and quicker 12 65% 13 70% Somewhat hard, steady pace, sweating, difficult to talk continuously 14 75% 15 80% Hard, rapid breathing, very warm, profuse sweating 16 85% 17 90% Very hard, pounding heart rate, deep fast breathing 18 95% % Very, very, hard, struggling to keep going, every muscle is screaming 20 Exhaustion Treadmill Stationary Cycle X-Trainer / Elliptical Trainer Stepper Rower In-place jogging Shadow-boxing Skipping In-place medley: star jumps spotty dogs squat thrusts high knees jogging stair climbers

6 Open arms (varied angles) Alternating arm swings + reach Long arm rotations + pivot Posterior step and reach Stand tall and swing the arms open away from the body, changing the angle of the direction of movement randomly See figure 6 Stretch arms out horizontally and begin to rotate the torso side-to-side builidng up momentum. Be sure to pivot on both feet in the direction of the swinging arms See figure 7 Squat and swing Lose leg swings Lateral lunge and rotate Perform a body weight squat movement whilst swinging the arms backwards. As you stand tall, allow the arms to swing upwards, in front of you, and to the side of the head. Stand tall and lift one foot off the ground. Keeping the leg relatively straight, swing the leg forwards in front of the body and backwards behind the body keeping the pelvis steady See figure 8 Step and reach Split feet woodchop Take a step forward off the lead leg, keeping it relatively straight, treach down with both arms towards the lead foot. Maintain a neutral/flat back position with the eyes looking downwards, then step back and stand tall See figure 9 Kettlebell front squat 3 x 15 reps Shoulder press and rotate 3 x 12 / 12 reps Split-stance single-arm row 3 x 12 / 12 reps Transverse plane lunge 3 x 12 / 12 Cable push with rotate 2 x 12 / 12 See figures 10a and 10b See figures 11a and 11b See figures 12a and 12b See figures 13a and 13b See figures 14a and 14b

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