This Warm Up Will Make You Jump Higher And Run Faster

Training with Gorillas Gang - https://feedthegorilla.carrd.co/
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WARM UP BEFORE SPRINT AND JUMP TRAINING
pause 5 seconds after each movement (from 20 to 50 meters each)

1. Jogging
2. Backwards Jogg
3. Side Skips
4. Zigzag run + Zigzag run backwards
5. Backward acceleration (knees angle 45, acceleration without lifting the hips)
6. Squat every 5 meters (squat angle 90 degrees, pause in the squat 2 seconds)
7. Alternate swings every 5 meters (as if you are hitting the foot ball, swing with a straight leg)
8. Pulling the knee to the chest every 5 meters
9. Walking on heels 10 meters (socks as high as possible) + walking on toes 10 meters + rolls from heel to toe 10 meters

Dynamic stretches

10 squats
10 palms to toes
10 circular shoulders
10 circular movements of the body in each direction (lower back)
10 movements up and down with straight arms above the head (shoulder joint)
10 leg swings
10 leg swings sideway
10 body turns to the sides with hands on the head
10 forward lunges with each leg
10 windmills
10 heel to butt presses with each leg
10 side lunges with each leg
10 elbow circles in each direction
10 circular motions of thehip standing against the wall (warm-up of the hip flexor)
10 pull-ups of the knee to the chest in a prone position alternately with each leg
10 straight leg lifts with leg pulls on yourself in a prone position alternately with each leg
10 heel to toe movements against the wall (Achilles stretch against the wall)

Band activations 10 reps each
Hip flexor
Leg curl
Side pull straight leg

Special Specific Drills
each exercise 20 meters + 10 meters sprint out at 80 percent speed
A Skips
B Skips
Running with a straight knee, max speed, short step, dorsiflexion.
Running with a straight knee, max stride length, dorsiflexion.
Pogo JUMPS 20 m

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