On Friday I posted a revolutionary training tip from Nick Tumminello (a personal trainer in Baltimore) that has completely changed the way I write my dynamic warm-ups.
In short, now I pair mobility and stability/activation exercises for each joint within the warm-up, instead of doing all mobility work first and all activation work second.
To give you an example of how this has changed my warm-ups, take a look at an old and new dynamic warm-up:
Old Dynamic Warm-Up:
- 3-Way Ankle Mobility (Toes on Wall): (3×5)/side
- Rectus Femoris Mobilization: 8/side
- Quadruped Rocking: 8
- 1/2 Kneeling 2-Way Thoracic Mobility: (2×5)/side
- Wall March Glute Activation: 15s/side
- Lateral Squat: 6/side
- Reverse lunge: 6/side
- Overhead Squat: 8
- Side Shuffle: 10 yards/side
- Long Stride Carioca: 15 yards/side
- Butt Kickers: 15 yards
- Back Pedal: 15 yards
- Penguin Walk (Heel walk): 25 yards
New Warm-Up (after making the change that Nick Tumminello clued me in on):
- 3-Way Ankle Mobility (Toes on Wall): (3×5)/side
- Penguin Walk: 25 yards
- Rectus Femoris Mobilization: 8/side
- Reverse Lunge: 8/side
- 2-Way Hamstring Mobilization: (2×5)/side
- Yoga Push-Up: 8
- Inverted Reach: 8/side
- Prone 2-Way Hip Rock: (2×8)/side
- Lateral Lunge -> Reverse Crossover Lunge: (2×6)/side
- Scap Wall Slide: 10
- Side Shuffle: 15 yards/side
- Butt Kickers: 15 yards
- Back Pedal: 15 yards
- 3/4 Speed Jog: 2 x 25 yards
See how easy that is? It’s a simple change that you can make to improve the effectiveness of your warm-ups.
Train hard. Train smart.
-Kevin Neeld
P.S. If you’re a hockey player or coach and want to get access to dozens of done-for-you dynamic warm-ups and training programs, go check out my hockey training site.
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