CortesePerformance.com: Speed and Power Warm-Up

http://www.corteseperformance.com This is a short video of a series of drills that I like to use to prep my athletes before a workout. Again this is just an example, not the ONLY drills or sequence I use. But for reference, here is the format and drills below:

Movement Prep:
-Arm Circles
-Inchworms/Hand Walk-Outs
-Knee Hug to Chest/Quad Stretch
-"Spiderman" Lunges
-Side Crossover Lunges
-Leg Cradles
-Reverse Lunge
-Toy Soldiers

Hip Mobility:
-Leg Swings
-Hurdle Walkover/Unders

Quickness/CNS Prep/Activation
-Lateral Line Hops
-Vertical Line Hops
-Pogo Jumps
-Skip for height

Drills:
A Skip/B Skip
Butt Kicks
Fast Leg

2-3 practice starts, good to go..

This seems long but if the warm-up is done a few times it will get easier to transition through and get the feel of the movements. There is rhyme and reason for the sequencing of the warm up and how you build up to prepare the body for intense speed/strength/power work.

Should take no longer than 10-12 minutes. Each drill done for 1-3 sets of 5-10 yards (or 10-12 repetitions depending on the drill).

For more info and access to my free newsletter for FASTER, STRONGER, and more EXPLOSIVE athlete training, visit my blog at

http://CortesePerformance.com

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• speed training
• speed warm-up
• warm up drills
• speed drills
• john cortese
• how to warm up for sprints
• sprint training drills
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• napa personal trainer

[johncortese1]

@telofajoe I would definitely say you can do this type of stuff on your off days. Moving more will only help. This only takes 10-20 minutes but will help you in the long run, especially if you're lifting heavy frequently.

[telofajoe]

Thanks man. Just started powerlifting and good warm ups are always important. Can these be done on off days also ? for recovery ? or mobility ? Thanks