The Functional Warm-up
A key point in the program is to use the proper technique during all of the exercises. Pay full attention to correct posture and good body control, including straight leg alignment, knee-over-toe position and soft landings.
Setup
The course is made up of 4 pairs of parallel cones, approximately 4 meteres wide and 6 metres apart.
Video
From the starting cones, two players in pairs run through to the end cones at 50% of maximum speed. Return home with a jog.
Repeat a second time.
From the starting cones, walk 3 steps – open the gate one side by lifting your knee and rotate your hip outwards. Walk another 3 steps open the gate on the other side.
Repeat to the end cones.
On your way back to the start cones, repeat the process only this time “closing the gate”. Do this by lifting your knee starting with your hip rotated outwards, and then rotate inwards.
Repeat all to the start cones. (Be sure to do this on the outside of the cones to avoid bumping into the next pair coming through)
Focus on full range of motion with control.
Walk forwards on your heels without bending your knees and with your foot pointed upwards as much as you can flex.
After 3 metres (halfway to first cone) switch to walking on your toes while not bending your knees for a further 3 metres.
After reaching the first cone stride out to end of grid and return home with a jog.
As a pair, run towards the first cone and simulate making a touch with good shape by rotating your body as you come to a stop.
Exit the touch with the first 2 steps simulating good trimming technique (maintaining the rotation that you went into the touch with – eyes straight ahead) before squaring your hips and back peddling to the start.
Repeat twice by running forward for 2 cones (using the same hand to make the touch) before retreating for 1 cone.
Jog back to the start.
Repeat the set again, this time using the other hand.
Run forwards as a pair to the first set of cones. Shuffle laterally until you cross one another, then circle around each other before returning to the same cone.
Players need to nominate who is in front and who is behind before crossing each other.
Repeat for each pair of cones.
Remember to stay on your toes and keep your centre of gravity low by bending at the hips and knees.
Return home with a jog.
Accelerate to the first cone, then plant your left foot and cut to change direction. Accelerate and sprint 5-7 steps at high speed (80-90% maximum pace) before you decelerate.
Do not let your knee buckle inwards.
Return to the starting cones with a jog
Repeat the exercise with your right leg.
Run with high bounding steps with a high knee lift, landing gently on the ball of your foot. Use an exaggerated arm swing for each step (opposite arm and leg). Try not to let your leading leg cross the midline of your body or let your knees buckle inwards. Repeat the exercise until you reach the end cones.
Return home with a jog.
Take 3 bounding steps forward and side to side landing gently on the ball of your foot each time. Bend your hips and knees slightly as you land and do not let your knee buckle inward. On the 3rd bound land on the one foot – hold and stabilise yourself with bodyweight over planted foot and knee slightly bent.
Repeat until you reach the end cones.
Once at the end cones, step to the side of the grid (so you don’t inhibit the next pair of players) and repeat the process in reverse. That is hop backwards 3 steps and plant your foot. Do this twice before turning around and sprinting for home.
Repeat the set, but this time take wider bounding steps.
Set 1
Stand at starting cones facing the end cones with feet together- allow the upper body to fall forward while holding you feet flat. When you feel the need, break into a sprint, and sprint to the end cone.
Set2
Race your partner to the end cone.
Return home with a jog.
Lay on your back. Bring your right leg towards you so that your thigh is bending 90 degrees at the hip . Allow your lower leg to drop below 90degrees at the knee.
Place the palm and fingers of your left hand onto the belly of your hamstring.
Straighten your leg allowing your left hand to feel the movement of the hamstring. Then lower the leg until the hamstring is relaxed.
Do 5-6 extensions.
Repeat for the left leg.
Place a resistance band around both legs, just above the knees.
Lay on your back with arms and hands flat on ground.
Feet flat on ground, and pulled towards your backside while pushing your knees outwards (against the resistance band).
Raise your hips until you feel your glute working, hold for a moment and then lower to ground.
Repeat 5-6 times.
Kneel down with your torso vertical arms and hands by your side.
Keeping your body straight, lean backwards slowly to about 30 degrees and hold for a moment, then bring your torso back into a vertical position.
Repeat 5-6 times.
Get down on all 4’s. Arms and knees should be at 90 degrees to your torso.
Slide one of your arms under your other arm while pivoting at the lower spine. Rotate inwards to get to your full range.
Rotate Upper torso so your arm slides out and rotate your torso outwards to fully open your chest. Again pivoting your lower spine.
Your eyes should follow the tips of your fingers
Partner up and stand opposite each other. Not face to face, but left shoulder to left shoulder.
Place your left hand on each others left shoulder.
Stabilise your self on your right leg, ensuring your weight is through the heel of your right foot.
Slowly start to swing your left leg laterally back and forth.
The range of motion should be just enough to dynamically stretch the groin without activating your lower back.
Repeat 5-6 times. Then switch sides and repeat.
The reasons for warming up before any physical activity are well known.
The functional warm-up has been designed by Sports Scientist Michael Donaghy and is adapted from programs that have been proven in multiple research studies to substantially reduce major injuries.
What is it?
- A set of simple exercise designed to prepare the body for optimum physical exercise without loading muscles excessively to the point of fatiguing them.
What does it actually do for the body?
- Prepares the nervous system for work
- Preps your muscles and tendons by increasing body temperature as it lengthens targeted tissue and fascia
What is it not
- Static stretching
When should I do it?
- Before training or prior to a game, as close to the start of the game as possible, if not possible a short 30 second re warmup should be carried out Re-warmup.