APRIL 2016 TIP OF THE MONTH

HSPC – TIP of the MONTH

Coach Jerry Kalista
Coach Jerry Kalista

Coach Jerry “Kal” Kalista

April 1, 2016

WARM-UP (pre-workout, pre-practice, pre-game)

This “TIP of the MONTH” is directed to coaches. The warm-up before practices and games is a coach’s call. Players…..before you begin a workout/exercise program on your own, I suggest using the “DYNAMIC WARM-UP” before any program.

The WARM-UP is where it all begins! A good WARM-UP should always be the start to a workout session, a practice session and be a pre-game routine!

The WARM-UP is where you begin to focus on the event (workout, practice, game) ahead of you. If you want to get stronger, faster, quicker, and overall better as an athlete, it all starts with a good WARM-UP!

In all my years of coaching, I probably have made more changes to the pre-workout, pre-practice and pre-game WARM-UP more than any other part of my coaching/teaching philosophies. I’m not going to bore you with all those changes. My standard WARM-UP was basically, jog, stretch and catch. What I am going to do is suggest what I currently like as a great WARM-UP exercise. I really like this and have to admit, it is not mine. I got this from Paul Riddick. It is his 90 MPH “DYNAMIC WARM-UP”.

DYNAMIC WARM-UP (10 each of the following)…..

…..jumping jacks

…..seal jacks

…..full body squats (swing arms out front)

…..side lunges (right/left)

…..arm circles (forward)

…..arm circles (backward)

…..arm cross-swings (right arm over left arm)

…..arm cross-swings (left arm over right arm)

…..push ups

…..scap push ups

…..mountain climbers

…..fire hydrant circles (right hip)

…..fire hydrant circles (left hip)

…..leg lifts (right leg)

…..leg lifts (left leg)

…..bridges

…..wideouts

Be sure to make the DYNAMIC WARM-UP part of your pre-workout, pre-practice, pre-game routine. This is where the mental focus, as well as the physical preparation for the task ahead begins.

PROPER PREPARATION PREVENTS POOR PERFORMANCE!

Always be Positive!     Always Give 100%!     Energy Takes No Talent!

Coach Jerry “Kal” Kalista

NOTE: Direct any questions or comments to Coach Kalista at kalbaseball@comcast.net