 Attacking the adductors. He's going to be working on kind of that. Hey everybody, it's Eric Johnson for Airtate Throws Nation. Thanks so much for checking out this video. What we're going to do is we are going to go through our warm-up routines. One of the things that we normally talk about with our young throwers is that they tend to pride themselves on not running. That's one of the things that we see with our throwers doing and we need to know that our throwers need to do an extensive amount of warm-up. Warm-up is going to help with some general fitness level work capacity, but it's also going to develop coordination and that's going to be a really important thing. Obviously get thoroughly prepared for training whether that's hitting the gym or hitting our throws in the ring. So one of the things we're going to do today is we're going to go through our four warm-up routines that we discussed and we're going to have Jason demo our basic first movement. And the first thing is just going to be we're going to be doing side shuffles, skips, hops, hip rotations, lunges. We're going to do all these sorts of things. We'll set up usually anywhere from six to ten exercises and we're going to repeat those things two to three times. So the warm-up should last anywhere from 10 to 15 minutes so that the athlete is breaking a good sweat. Okay, so Jason's going to start out. We're going to do a real simple routine. He's just going to kind of come from here. He's going to kind of go back and forth. So we're going to start out with a side shuffle, real simple, and he likes to incorporate his arms, which is good. And what you want to see is your athletes getting tall. A lot of times the athletes come out of basketball and they do the low kind of shuffle side shuffle. And we're going to do more of a rhythmical up-down elongated movement. Now the next movement we're going to do is a simple skip. We're going to have Jason kind of just hopping up and he's just going to get a good little pop up and he's going to be utilizing the arms, engaging the core, working the hip flexors, working through the feet. Super easy, super effective, and again it's just working general coordination. You're going to notice your athletes are going to be out of position. A lot of times you're going to see their feet externally rotating and what you're trying to do is maintain good vertical lines, good strong posture as we're doing these movements. Next thing we'll do is a karaoke. Okay, so go ahead. And so what we'll do is we'll again have Jason working on attacking the adductors. He's going to be working on kind of that rotation, creating that separation that we'll actually kind of see in our rotational throws, even if our glide shot. And now the next thing we'll do is we'll just do a backward hip rotation. So Jay is just going to go walk right into one hip rotation after the next. And so you're going to see where he's going to kind of create a big circle. So he's going to go backwards and then what he's going to do is move forwards into the throw. Okay, so he'll come around, you get the idea. And so this is kind of your breather moment. B skips again always require a little bit of more coordination. So you're going to see how he's going to be here. And there's a little extra extension. So is he hops, he's going to be doing that, getting that hamstring engage. And here he comes back. Good. Now there's really no limit on the amount of movements that you can do. What we tend to do again, we tend to keep it around six to eight. And then we're going to repeat that. So we probably go about 25 meters. So it's 50 meters per. If they do that, if you're doing eight, right, you're doing 400 meters of that, you do that two to three times. You're going to have a really good physical warmup. So again, this is just a good variety of movement. Again, the variation just helps your athletes break a sweat, work coordination, get the hips moving, the feet moving, the shoulders moving, work on coordination, tighten the core. And that's really what our primary focus is. We want to get that good warmup for to prepare for good training sessions in the weight room and in the ring. All right, guys, thanks for watching. Next exercise coming up.