RenoSpeedSchoolWarmUpManual

By:TravisHansen

Editor:BrianWade

Cover:JenCope

Copyright2013,TravisHansen

Allrightsreserved.Thisbookoranyportionthereofmaynotbereproducedorusedinanymanner
whatsoeverwithouttheexpresswrittenconsentoftheauthorexceptfortheuseofbriefquotationsina
bookreview.

Theinformationcontainedinthisbookismeanttosupplementtrainingforasport.Likewithanytype
oftraining,thetrainingdiscussedwithinthisbookdoesposesomeinherentrisk.Theauthoradvises
readerstotakefullresponsibilityfortheirsafetyandknowtheirlimits.Beforepracticingtheexercises
describedinthisbook,besurethatyourequipmentiswellmaintained,anddonottakerisksfarbeyond
yourlevelofexperience,aptitude,training,andcomfort.Aswithanyformofexercise,pleaseconsult
yourphysicianpriortocommencinganystrenuousactivity.

RenoSpeedSchool
WarmUpManual

ByTravisHansen

3
Copyright,2013,TravisHansen,Allrightsreserved.

RENOSPEEDSCHOOLATHLETICPERFORMANCETESTIMONIALS:
Pleasebeawarethatthesetestimonialswerenotachievedsolelywiththiswarmupsystem,butitplayed
acriticalrole.

ScottUnderwoodMLBProspect

BEFORE: 175 lbs.

AFTER: 205 lbs.

*Improved Exit Throwing Velocity (outfield to home plate) from 85 MPH to 94 MPH.
*Bench press increased from 225 lbs. to 305 lbs.
*Squat increased from 300 lbs. to 400 lbs.
*40 yard dash has gone from 4.9 seconds to 4.6 seconds.
*60 yard dash has improved 7.0 seconds to 6.4 seconds.
*Verticaljumphasgonefrom30to36.
*Scott has bulked up 30 lbs. naturally while maintaining a low body fat percentage!
ErikUnderwoodMLBProspect

Erik has experienced tremendous gains on the program.

*Bench Press increased from 195 lbs. to 265 lbs.
*Deadlift increased from 225 lbs. to 435 lbs.
*Verticaljumpincreasedfrom27to32
*40 yard dash improved from 5.2 to 4.6 seconds
*60 yard dash improved from 7.2 to 6.5 seconds
*Eric also amassed 25 lbs. of muscle.
4
Copyright,2013,TravisHansen,Allrightsreserved.

BrentKoontzFormerCollegiateandArenaLeagueFootballPlayer

Brent improved his 40 yard dash time by almost a half second. When he first began training he
recorded an unofficial 5.2 second run. At his tryout with the San Jose Sabercats of the AFL,
Brent ran an unofficial 4.86 40 yard dash.

ZachLessingerHighSchoolBasketballPlayer

*Zach has increased his vertical jump by 10 inches in 12 weeks (18-28 inches) on the program.
*He got his first dunk and is now jamming with ease.

5
Copyright,2013,TravisHansen,Allrightsreserved.

TaylorElicequiHighSchoolSkier

Up until last year, Taylor held the pound for pound squat record for all females. She parallel
squatted 200 lbs. at a bodyweight of 125 lbs. This along with other skill improvements turned
Taylor into a beast on the slope.
JarrodFaustCollegiateFootballPlayer

When Jarrod first started training he had recently been released from outpatient therapy for his
ACL reconstruction a year prior. Jarrod was uncoordinated, weak, and uncertain of how his body
would respond. Fast forward a half a year and Jarrod reached a new PR in the 40 yard dash (4.94.6 seconds), and he is one of the all-around strongest trainees to ever practice in this program,
and his knee feels fantastic.

6
Copyright,2013,TravisHansen,Allrightsreserved.

NateNolanHighSchoolBaseballPlayer

Nate has had remarkable gains over the past year of training on this system.
*He has gained 30 lbs. of muscle (165-195 lbs.) since he started.
*His pitching velocity has increased from 84 MPH to 87 MPH.
*His pop time at catcher has improved from 2.2 seconds to 1.8 seconds.
*Hisverticaljumphasincreasedfrom27to36.
*His 40 yard dash has gone from a 4.9 unofficial to a 4.5 unofficial.
He has been assessed on two occasions in the 60 yard dash at baseball showcases in Santa Clara,
Ca. At his first showcase he ran a 7.3 seconds, and the second time he ran 6.8 seconds. Nate also
recorded the farthest power based medicine ball throw out of all participants attending at the last
showcase. He is only 17, he is all natural, resilient, and extremely focused on making it big. He
receivedafullridetoSt.MarysCollegeandisahighschoolPre-Season All-American.
JakeMorrisHighSchoolFootballPlayer

Jake has amassed over 40 lbs. while on this program. He has taken his 40 yard dash time from
5.2 to 4.7 seconds. His Shuttle Run from 4.5 to 4.0 seconds, and had the fastest shuttle on his
high schoolteamasalineman!Hisverticaljumphasincreasedfrom19to26,andhissquat
has increased over 100% and his bench over 50%.
7
Copyright,2013,TravisHansen,Allrightsreserved.


JoshBarrettNewEnglandPatriots

AsanNFLathleteI'vetrainedalloverAmericaandworking with Travis, his hands on

approach, challenged me as an athlete. His knowledge, passion and work ethic is amazing. I
recommendTravistoanyonewhoaspirestoreachtheirathleticgoals.
Me@511!

With the help of this program for the past 3 years I have been able to take my athletic
performance to a whole new level.
*Mystandingverticaljumphasimprovedfrom30to37,andmyrunningverticaljumphas
soaredfrom39to46.
*My fully electronic 40 yard dash has gone from 4.92 to 4.54 (Note: NFL combine uses partial
electronic systems.)
*Im30lbs.bigger(170lbs.to200lbs.)
*Bench press has gone from 225 lbs. to 300 lbs.
*Deadlift 350 lbs. to 475 lbs.
*Squat 275 lbs. to 395 lbs.
As you can clearly see, these are realtestimonies.NoneofthisIfeelbetter,ormy
trainermotivatesmeormytraineristhebestnon-sense. This is what a program is all about.
The results you can generate and the science you provide, and we have definitely done that. I
apologize to anyone whom I omitted above.
8
Copyright,2013,TravisHansen,Allrightsreserved.

THESCIENTIFICREVOLUTIONOFTHEWARMUP:

Imsuremanyofyoucanvividlyrecallgoingthroughtraditionalcalisthenics,or
presportstretchingroutinesprescribedbypreviouscoachesandphysicaleducation
teachers. Do you remember the laps upon laps of light jogging, lots of slow static
stretching,countlessjumpingjacks,andtheotherstaplesofthetraditionalwarmup?It
wasprobablyevidenttomanyofyouthatwhatyouweredoingatthetimewasahand
medownfromthepreviousgenerationofcoaches,physicaleducators,teachers,and
professors,passingonroutinesandtechniquesprovidedtothembytheirpastauthority
figures.Maybeyourcoachorteachereventoldyouastoryoftheirexperienceswith
somespecificroutinethatwasespeciallydeartothem.Thistraditionalwarmup
philosophyhasobviouslyexistedfordecades,andIthinkveryfewhavereally
questionedorevenconsideredthepossibilityofreevaluatingandrevisingthewaywe
performawarmup.Historically,justmovingaroundandimprovisingmovementwith
norhymeorreasonhasbeenculturallyacceptedandsufficientformostinpreparingan
athleteforcompetitionorensuringaclientisreadytoworkout.ImustadmitthatI,too,
wasguiltyofthisforalongperiodoftime.Moreover,Idonotfaultthecoachesandpast
educatorswhousedthispreparationstrategy.Theyweredoingthebesttheycouldat
thetimewiththeresourcestheyhadathand.Thingshaveevolvedtenfoldinthelast
decade,andwehaveimprovedmanyofthewayswedothingsintraining,andthe
warmupisoneofthesethings.Inthelasttenyearsthewarmuphasstartedtobecome
moreevidencebasedandstudiedinexercisescience.Consequently,wehavemadebig
stridesinthisareaanddeterminedpreciselyhowweshouldwarmupforincreased
productivityintraining.Thedaysofnonchalant,random,uncertain,slowandboring
stretching,andexcessivechitchatareofficiallyover.Throughexercisescienceyoucan
cometoappreciatethatthereisabestpracticeapproachtowarmingupandphysically
andmentallypreparingthebodytogainthemostoutofeveryworkout.BeforeIgointo
furtherdetail,Iwouldfirstliketocoverastandardsetofguidelinestohelpdefineand
serveasabasisfordesigninganeffectiveandsafewarmupsystem.Iwilllabeltheseas
the5WarmUpRulesderivedfromrecentresearch.

Rule#1:Inhibit.........Lengthen.......Activate......Integrate.(CourtesyofNASMThe
NationalAcademyofSportsMedicine)
Rule#2:Moveslowtofast(i.e.,SittoRun)
Rule#3:LowIntensitytoHighIntensity(i.e.,BodyweighttoBW+resistancetypes)
Rule#4:SimpletoComplex(i.e.,StretchtoSquat)
Rule#5:StabletoUnstable(i.e.,SeatedtoStanding)

Ifyouhavecompetedinathleticsorparticipatedregularlyinexerciseforanappreciable
lengthoftime,thenalloftheserulesmayseemnaturalintheprocessofphysical
preparationexceptfornumberone.Itisthisuniquechainofeventsseeninnumberone
thatiskeytosatisfyingnumbers2through5.Keepinmindthatrules#25willallbe
mentionedandincludedduringeachphasethatwediscussaspartofrule#1.Also,rules
#25alwaysrunparallelorfollowoneanother.Meaningthatifwemovefromone
stagetoanotherinoneoftheserules,thenwetransitionstagesintherestaswell.
9
Copyright,2013,TravisHansen,Allrightsreserved.

ApproximatelyadecadeagoIfirstcaughtwindofNASMswarmup
recommendations.Tomyunderstanding,theywerepracticallyunknownatthetime,
anditwasntuntilIobservedmanyotherrespectedcoachesandtrainersacrossthe
countrywhohadgreatsuccesswithdiverseclienteleimplementingthesenewconcepts
intotheirowntrainingsystems,thatIbecameintriguedbytheideaofinsertingitinto
myownpractice.Thissimplemodelmakesgreatsenseandcertainlydeliversonceyou
studyandmasterit.Itsagreatopportunitytodevelopanumberofimportanttraining
functionsinaveryshortperiodoftime,andmaintainthosefunctionsthroughrepetition
overthelonghaul.Truthbetold,youwillwitnessanarrayofdifferentwarmup
trainingmodelswithdifferentterminology,buttheonethingtheywillhaveincommon,
iftheyarescientificallyvalid,isthattheyfollowthissequence.Ishouldalsomention
thatthiswarmupsystemisourgeneralinjuryprevention/rehabprogram,whichinthe
fitnessindustryiscommonlyreferredtoasCorrectiveExercise.CorrectiveExerciseisa
seriesofmassage,stretching,strengthening,andmovementdrillsthatservetohelp
correctmovementpatternsaswellaspreventinjuryortreatitintheprocess.Many
injuriesthatcouldoccurwillberemediedforwiththissystem.Nowwewilldiveinto
thephasesofthecollectivewarmupanddiscusstheassociatedbenefitsofeachin
detail.

PHASE#1INHIBITION/FOAMROLLING:

Tocomplywiththerecentlyproposedmodel(i.e.,warmuprules25),thisphase
willalwaysbeslow,involvingstableandsimplemotions,atalowerintensity.Beforea
workout,thebodyisnotreadytoengageinstrenuousphysicalactivityorreachitspeak,
andoursolefocusshouldbeonaddressingmorefundamentalandoftenoverlooked
methodsofthetrainingprocess,whichareintegraltomaximizingthemorehypedand
appealingtechniques(speed,strength,power,etc.)tofollow.Inthissegmentofthe
workout,wewillperformanactivityreferredtoasfoamrolling,alsoknownasself
myofascialrelease.Foamrollingisacheapmassage.Massagingtissueshelps
decreasepain,reducesoreness,improverecoverytime,increasemetabolism,improve
flexibility,andincreaseperformanceslightly.Asaquicksidenote,foamrollingisa
costeffectivederivativeofmanualmassage.Therealityisthatmanypeoplecantafford
ahighqualitymassagefromalicensedtherapist.Thequestionthenbecomes,howdo
wesimulatetheactofmassage,sincewenowknowitsmanybenefits,andstillreceive
goodresultsfromthechosenalternative?Theanswer:Thefoamroll!Thefoamrollis
generallyacylindricalpieceofdenseStyrofoamusedtoselfmassagevarioustissues
throughoutthebody.Thereareanumberofothertrainingimplementsthatwillworkas
asubstituteforthefoamroll.Examplesinclude,butarenotlimitedto:medicineballs,
golfandtennisballs,PVCpipes,stickrollers,etc.Someitemsworkbetterthanothersat
differentbodylocations,butIwillkeepitsimpleandsuggestyouinvestinafoamroll.
Youcangotojustaboutanylocalfitnessorsportinggoodsshopandfindoneofthese.
Withthistechnique,yousimplyapplyasmuchdirectpressuretoeachtargetarea
ofthebodyasyoucan.Bydoingso,youwillrelaxandreleaseproblematictissueknots

10
Copyright,2013,TravisHansen,Allrightsreserved.

thatformnaturally.Thisresultsinahealthierandbetterfunctioningtissue.Asaside
note,adhesionortriggerpointareothertermsfrequentlyusedinplaceofknotandare
moretechnicallycorrect.Imustwarnyouthoughthatifyouhaveneverparticipatedin
thisactivity,itsuncomfortableandunpleasantinthebeginning.Icanassureyou,
however,thatifyouconsistentlyrolloutafewtimesperday,everydayforaweek,the
discomfortandpainyouexperiencedduringyourintroductiontothistechniquewill
eitherdisappearorsubstantiallydecreasetothepointwhereitisquitetolerable.
Maintenanceoftheimprovementwillbeeasysolongasyoustayconsistentwithyour
softtissueworkbeforeeachworkout.Belowisabrieflistofthefivebenefitsassociated
withtheselfmyofascialreleasetechnique.

#1REDUCESPAINANDSORENESS

Whenweexercisehardandtrainamusclethereisacomplexsetofeventsthat
occurinsidethemusclethatcausesittobundleupintoadenseandpainfulknotor
knots.Whenthisoccurs,localbloodflowthroughthemuscleisreducedandthetissues
metabolismsuffers.Fortunately,ifweusethefoamrollandapplyheavypressure
directlytotheknot,thentheknotreleases,bloodflowincreases,andmetabolism
improves,andpainiseliminated.Thiscycleisduetotheactivationofasensory
receptorfoundinthetendonthatattachestotheknottedmusclecalledagolgitendon
organ.Whenweapplypressuretothemuscle,theGolgiturnsonwhichinturncauses
themuscletorelaxandlengthen.

(ImagecourtesyofWikipedia)
Thegolgitendonorganisfoundatthemuscleandtendonjunction.

#2ACCELERATESRECOVERY

Asyoucanprobablyimagine,withgreaterlocalbloodflowtothedamagedtissue,
thenutrientsessentialtothehealingandrecoveryprocessarebetterdeliveredtothat
locationandwehealquicker.Furthermore,harmfulmetabolicwasteproducts,which
canlimitrecovery,areremoved.Thisallowsustotrainmorefrequentlyandatahigher
intensity.

11
Copyright,2013,TravisHansen,Allrightsreserved.

#3INCREASESFLEXIBILITYANDMOBILITY

Tissuemassagealsodoesagreatjobensuringthatwehavethecapacityto
operateourmovementsthroughafullrangeofmotion.Whenamuscledevelopsaknot,
itslengthisreducedandthisreductionisproportionaltothesizeoftheknot.Byrolling

outtheknot,tissuelengthimproves,andweexperienceasimultaneousincreaseinsoft
tissueextensibility(flexibility)andmobilityofourjoints.

#4INJURYPREVENTION

Thisnextbenefitintroducesaverysubtle,overlooked,andpotentiallydangerous
scenario.Wealreadynowknowthatknotsshortenmuscletissue.Whenonemuscle
shortens(agonist),theopposingmuscle(antagonist)willequallylengthen,andamuscle
imbalanceemerges.Whenthisoccurs,theshortenedagonistworksextra,whileits
counterpartweakens.Eventually,webecomepredisposedtovariousoveruseand
underuseinjuries.Whatsworseisthattherestofthebodywillhavetocompensatefor
theacquiredimbalancesincethebodyworksasasingleunit,andthissamescenario
repeatsitselfateveryjointelsewhereinthebody.
Thankfully,dailysofttissuemassageisoneoftheprimarymeansofpreventing
thisviciouscyclefromoccurringorrepeatingitselfadditionalmeansincludespecific
stretchingandstrengtheningtechniques,properexerciseselection,trainingvolume/
intensitycontrolandmanipulation,solidnutrition,andgooddailyposturepractice.

#5INCREASESPERFORMANCE

Imbalancenotonlystronglypredisposesustovariousinjuriesthroughoutthe
bodyatanytime,butitwillalsoultimatelylimitthequalityandproductivityofour
movement.Ashortandknottedmusclelosesitsforceproductioncapabilitiestosome
degree,sinceitcannoteffectivelystretchandstorepotentialkineticenergy.Conversely,
anexcessivelyelongatedmuscleisjustasweak.Byincorporatingfoamrolling
techniquesandotherpertinenttrainingmethodsintoourprogram,wecanrestore
structuralbalanceandimproveperformanceacrosstheboard.

PHASE#2:LENGTHEN/ACTIVEFLEXIBILITYANDMOBILITY:

Inthisphase,webegintotransitionourexercisefromalowintensitytoa
mediumintensity,andthedrillsbecomemorecomplicatedandlessstableaswe
progressthroughtheseries.Itsimperativethatwecapitalizeonthegainsmadeinthe
bodyduringphase#1.WhatImeanhereisthatalloftheareaswemassagedpreviously
arenowreadytobestretchedandmaneuveredsothatwecanrestorethembacktotheir
normal,healthylengthandimprovefunction.Furthermore,weincreasethebenefits
listedinphase#1andintroduceonemorethatisoftenneglected,andsometimeseven
undermined,inmostwarmups.Thisbenefitisenhancingourmusclesstretchreflex,or
stretchshorteningcycle.Themyotaticstretchreflexisabuiltinprotectivemechanism
ofthebodythatquicklyactivatesandcontractsamusclewheneveritisstretchedrapidly
12
Copyright,2013,TravisHansen,Allrightsreserved.

andforcefullysothatwedonotruntheriskofoverstretchingandtearingthemuscle.
Fortunately,wecanuseanddevelopthisuniquefeatureofthemuscletoouradvantage
sothatwearestrongerandmoreexplosivewithourmovementtasks.Ourstretching
beforetrainingshouldalwaysbeactiveandexplosiveinnature,sothatwecanbemore
productiveafterwards.
Traditionally,mostpeoplethinkthatstaticstretchingwouldfollowfoamrolling,
oratleastbetakenupatsomepointinthewarmupcycle.Thisisabigmistake,and
thereareatleastthreescientificreasonswhy.Firstandforemost,staticstretchinghas
beenshowninconclusivestudiestoreduceboththestrengthandpowerofourmuscle
contractions.Incontrast,passivestaticstretchinghasshowndecreasedforce
production,velocity,aswellaspowerproductionsuggestingadeclineinperformance.1
Notagoodthingbyanystretchoftheimagination,sincethesearetheexactsame
qualitieswearelookingtodevelopmaximallyinourtraining.

(PhotocourtesyofWikipedia)
Theseguysarefast,butIbettheywouldbeawholelotfasteriftheycutthisoutbeforethegame!

Furthermore,staticstretching doesnotreduceinjuryriskintargetmusclesany
better than dynamic stretching according to many reports2. Soccer athletes who
performed dynamicbased stretches improved hip flexibility far more than those that
used static stretches prior to competition. Also, keep in mind that faster, higher force
stretchingstillstretchesandpreventsinjurytothemusclejustlikeinstaticstretching,
andperhapsmoresosincethereismoreeffortdrivingthejointandstretchedmuscles
into motion. Moreover, the heat generated from the greater work produced with this
typeofstretchingincreasestheelasticityofthemuscle,promotingbetterstretching.
Unfortunately,Imconstantlyadvisingclientstolockituportightenupwhenmoving.
Contrarytopopularbelief,tendonandmusclestiffnessaretwoprimarycharacteristics
ofgreatathletes.Yes,youreadthatright!Athletesandpeoplelookingtoperformbetter
needtoexhibitamoderatetohighdegreeofmusculartightnesstobettertransferforce
totheobjectorlimbtheyaremoving.Tohelpbringthisintoperspective,thinkofthe
bloodvesselanalogyforamoment:Whenwearestressedandneedenergyimmediately,
ourbloodvesselsconstrictsothattheycanincreasetherateofbloodflowtothetarget

1WallmannH,MercerJ,McWhorterJW.Surfaceelectromyographicassessmentoftheeffectofstaticstretchingof

thegastrocnemiusonverticaljumpperformance.JournalofStrengthandConditioningResearch200519(3):684
688.
2HereisonefromTheJournalofStrengthandConditioningResearchhttp://journals.lww.com/nsca
jscr/Abstract/2011/06000/Acute_Effect_of_Static_and_Dynamic_Stretching_on.23.aspx

13
Copyright,2013,TravisHansen,Allrightsreserved.

location.Thevesselsbecomerigidsothatforcecanbuildagainstthem,thebloodstream
increasesitsvelocity,andourneedforfastenergyissoonsatisfied.Amuscle
actsinmuchthesamewayasabloodvessel.Ifwearetooflexibleorloosewithour
movements,thenweloseessentialstiffness,forceislost,andwecannotmoveas
efficiently.Thisisnttosaythatweshouldnotstaticstretch,becauseitisasignificant
factorforreducingandpreventinginjuryandhasteninggeneralrecoveryfromtraining.
Staticstretchingisafundamentalpiecetoacompletetrainingprogram.Theproblem
arises, however, when we stretch and relax too much or stretch at the wrong times.
Rightbeforeanintenseworkoutisabsolutelythewrongtime.Anothergoodexampleof
thiscanbewitnessedwithamarionette(apuppetonastring).Marionettesareasflimsy
asitgets.Theyflailerraticallywhenweattempttomovethemaround.Theendsoftheir
bonesattempttopenetratethroughthetissues(muscles,ligaments,andfascia)
supportingandpreventingthemfromdoingso.Theirmotionsareveryslowanddrawn
out,andwastedmotionoccursateveryjoint.Wedesirenoneofthesequalitiesinour
training.

(ImagecourtesyofJimShore)VS.(PhotocourtesyofKeithenValentine)

Whosthebetterathlete?Therelaxed,overlyflexiblemarionette,orthetight,intense,
athlete?KeithenValentine,shownhere,hasrana4.340yarddashandformerlystartedat
tailbackforKansasState!

Go Google images of the fastest Olympic sprinters, NFL athletes, etc. in action,
and youll notice that the majority are very intense and tight in most areas during the
run.Someofmyclientsarenationallycompetitiveinthe40yarddashthankstoprecise
videosoftwareverification,andfullyelectronictimingsystems.Notasingleoneof
theseathletesdemonstratedaloose,lessresponsive,andunstablebodystructure.Quite
theopposite.BottomlineisthatIvieweverythingwedo,includingstretching,asa
preciousopportunitytoturnonandrampuptheactivityofourneuromuscularsystem
whichdrivesperformance.Thisnotionissounderrated,andvitalformakingbetter
athletesandenablingamoreeffectiveworkoutregardlessofthetrainingobjective.
Obviousexceptionstothisrelativelynewwarmupapproachwouldbespecialcase
populations,suchasthemorbidlyobese,pregnantwomen,theelderly,andanyother
specialpopulation.Inthesecases,pleaseconsultyourdoctor,getclearance,orfinda
specialistthatcancatertoyourphysicalneedsinaprudentandsafemanner.Everyone
elsegetsthegreenlighttogocrazy!Onafinalnote,somuchfocusintheindustryhas
beenplacedonrelaxationintraining.Therealityisthatweareonlyrequiredtorelaxat
infrequentselecttimesintraining.Examplesinclude:postworkoutstaticstretching,
14
Copyright,2013,TravisHansen,Allrightsreserved.

whenweareattemptingtorestoreproperbreathingpatterns,and,perhaps,afterour
foot toes off the ground in sprinting and running. The rest of the time, which is the
majority,ourconcernshouldbeonbeingasexplosive,aggressive,andcompetitiveas
possibletohelpraiseperformancelevels.Tosumup,itdoesnotmatterifyourgoalis
fatloss,buildingmuscle,ortakingyourperformancetoanotherlevel,youlldefinitely
gettherefasterwithquicker,highforce,dynamicstretchingtechniques.

PHASE#3:ACTIVATE/MUSCLEACTIVATION:

Iremembersittinginacadaveranatomycourseyearsagoandourinstructor
madementionofMuscleActivationTraining(MAT),whichwaspioneeredbyGreg
Roskopf3.AsfarasIknow,theNASMwasthefirstfitnessandtrainingorganizationto
promoteMATtothemasses.Withthismethod,wearebasicallywakingupcommonly
weakmusclegroupstoensuretheirparticipationinlargermultijointmovement
patternsthatwilloccurafterwardstoraiseperformanceandpreventinjury.Also,
musclesandtissueshavejustbeenstretchedandnowisanidealtimetostrengthenand
contracttargetareas.IrememberhearingworldclassperformancecoachMark
Verstegen,statethatweshouldisolatebeforeweintegratemovement.Itmadegood
senseatthetime,although,wecanneverexclusivelytrainamuscleortrulyisolateit,
sinceothermusclegroupsmustprovidestabilityandsupporttojointsduringall
motion.Inhisdefense,however,thesinglejointexercisesyouwillbeperforminginthis
phaseareascloseasitgetstotrueisolationwork.Belowisashortlistoftheessential
benefitsofMATduringyourwarmup.

*Stretchesdominantandoveractivemusclegroups
*Strengthensunderactiveandweakmusclegroups
*Helpsrestoremusclebalanceandproperalignmenttothebody
*Assistsinthereductionandpreventionofvariousinjuriestypes
*Educatesorreeducatesmusclegroupsonhowtomove(intramuscularcoordination)

Iwillprovidespecificexamplesofeachofthefivebenefitslistedabove.Muscle
activationexercises,whenprescribedproperly,canstretchmusclesthatareoverused
andstrengthenessentialopposingmusclegroups.Ifyouanalyzethehipregionyouwill
observethatthehipflexors(frontofhip)areacommonlydominantandtightmuscle
group,whiletheglutealgroup(backofhip)isinhibitedandnormallyweak.This
processofonemuscleoverpoweringanotherandshuttingitdown,istechnically
referredtoasreciprocalinhibition.Thisprocessissocommonthatithasbeengivena
conditionname:thelowercrossedsyndrome.Itsnottheonlytypeofimbalanceatthe
hip,butitisoneofthemorecommonones.Withthisinmind,wealwaysprescribe
specificexercisevariationsfortheweakglutealstorestoreorincreasestrengthwhile
simultaneouslystretchingandslightlyweakeningtheoveractivehipflexorgroup.The
beautyofthisisthatwekilltwobirdswithonestone:ourhipbecomesmore
symmetricalandweeffectivelyeliminatethepatternofdysfunctionlocallyatthehip,
andwealsoincreaseourchanceofstayingbalancedandhealthyaboveandbelowthe

3http://www.muscleactivation.com/

15
Copyright,2013,TravisHansen,Allrightsreserved.

hipaswell.Thebodysfunctionisinterdependent,soifthehipisinbalancethereisno
needforotherjointstocompensateandpossiblyshiftoutofbalance.

(PhotocourtesyofWikipedia)
Youcanviewourbodyasadynamicseesaw.Whenonejointisoutofbalance,thejointsaboveandbelowmust
changetheirpositiontomaintainequilibrium.

Any of the other joints could have been used as an example of this movement
principle,butitreallydoesnotmatterwhichweconsidersolongasyouunderstandthat
everyjointandaccompanyingmusclegrouphasbothadirectandindirecteffectonthe
postureandfunctionalcapacityofthebodyatanygiventime.Inadirectsense,the
musclegroupaffectstheareainwhichitislocated.Forexample,ifpartofthehipisnot
workingrightitobviouslyaffectsthehip,likeinthecaseabove.Thisisverywell
understood.Whatisnotsoobviousthough,isthatthissameareaofthehipindirectly
affectsotherregionsofthebodyaswell.Ifthehipisnotworkingwellanddevelopsan
imbalance,thentheupperbodyareahasnochoicebuttocompensatethisweightshift
andadjustitselfaswell,creatinganotherimbalanceinthisprocess.
Continuingwiththelowercrossedsyndrome,whenthehipflexorsbecometight
andoveractiveandtheglutealsweak,thereareseveralbadthingsthatcanhappennot
onlyatthehip,butotherareasaswell.Sincethehipcannotfullyextendorstraighten,
weareforcedtostraightenandextendelsewhereinordertomoveandaccelerate.Our
bodynaturallysearchesoutandselectsanalternatesolution.OptionBwouldbe
extendingthekneesandlowerbacktocreatemotion.Averybadthing,sincethese
areasarestructurallydesignedprimarilyforstabilityandpreventionofmotion.
Ultimately,ifwewanttoprevent,orattheveryleast,reduceourriskofinjury,thereis
nootheroptionbuttostayinstructuralbalancefromtoptobottom.MATisnotthe
onlyoreventhemosteffectivewaytoachievethisobjective(MaximalStrengthTraining
isasuperiormethod)butitisaprovenandessentialsecondarymeasurethatshouldbe
apartofanyonesfitnessorperformancetrainingprogram.

PHASE#4:INTEGRATE/DYNAMICMOVEMENTTRAINING:

Hereiswherewereallystarttoelevatetheintensity,speed,specificity,and
complexityofourexercises!Allofthefunstuffisjustaroundthecorner,sobearwith
mealittlebitlonger.Atthisstageinthewarmup,thebodysinternalactivityis
beginningtoreallytakeoffasourbodysproprioceptivesystem,ormusclesensory
system,isheightenedandwebecomemuchmoreproductiveandable.Belowisalistof
theessentialassociatedbenefitsofthisphase.
16
Copyright,2013,TravisHansen,Allrightsreserved.


*Generalandspecificmovementpreparationandcorrectiontraining
*Increaseshighintensityenergyproductionandmetabolicrate
*Increasesnervoussystemactivation
*Increasesrespiratoryrateandoxygenconsumption
*Lubricatessynovialmovementjoints
*Increasespsychologicalreadinessandfocus
*Increasesdynamicflexibility
*Reducesinjuryrisk
*Increasescoreandbodytemperature
*Substantiallyincreasessystemiccirculation

Iviewthefinalphasesofthisgeneralwarmupsystemasagreattimetoreally
emphasizeandaddressanymovementdeficienciesandinefficienciesaclientmay
temporarilypossess.Moreover,itsagreatlearningenvironmentforthetraineesince
fatigueislowandthisconditionisprimeforenhancingmotorskill.Clientswill
completeablendofspecificandgeneralmovementpatternsthatwillimprovetheir
movementskillineverydirection.Thisapproachalsocontinuestobuildupon
everythingcreatedinthepreviousphases.Weveworkedoutallofthekinks,weare
moreflexible,andwearereadytomovemoreatthispoint.Moreover,nowisthetime
tocreateorretrievemovementsinthespecificmotorcentersofthebrain.Itsjustlike
performingafewemptybarsquatsetspriortoheavysquatting,orhittinggolfballson
therangebeforearoundof18.Ournervoussystemrequiresabriefsessionofpractice
withthetargetmovementinordertoensureitsproperapplicationintrainingor
competition.
Asweexecutethewarmupexercisesourbloodisracingtothetargetmuscles
anddeliveringlargeamountsofenergy.Energystoresintheworkingmusclesarealso
beingbrokendownquicklyandswallowedup.Jointsarereleasingessentialfluidsthat
reduceresistancewhichenablesgreatereaseofmotion,inmuchthesamewayoil
lubricatesthemechanicalworkingpiecesofacar.Psychologically,wearemuchmore
focusedonthetaskathandsothatwecanperformbetter.Ourcoreandbody
temperatureincreasesasaresultoftheenergybeingproducedfromthemusclesandthe
transportationofbloodthroughourvascularsystem.Thisreducesinjuryriskasthe
musclesandothertissuesstarttoexpandandbecomemorepliable.Ourlungsare
workingextremelyhardtodelivermoreoxygentotheworkingmusclessothatwecan
supporttheenergydemandandrecover.Thegeneratedheat,alongwithconstant
movement,startstoincreasetheratewithwhichournervesfireourmusclesandthe
contractionsbecomestrongerandmoreexplosive.Lastbutnotleast,ourreaction
times,reflexes,andcoordinationinindividualmusclesandthesynchronizationbetween
allmusclegroupsimprovessothatwecancarryoutthelargerandmorecomplex
movementpatternswithgreaterease.Thechainofeventsaboveclearlyillustrateswhat
isrequiredbeforewetrainsothatwecaneventuallyfunctionatthehighestlevel
possible.Atthisstageofthewarmup,wearenearlyreadytoperformatourpeak.The
lastphase,whichIintroducenext,putsthestamponmaximumphysicalproductionto
follow.

17
Copyright,2013,TravisHansen,Allrightsreserved.

PHASE#5:PLYOMETRICTRAINING:

Atthisstageinthewarmup,movementsaregoingtobeveryfast,unstable,
complex,andespeciallyintense.Intensity,orlevelofeffort,isakeyelementduringthe
finalstagesofthewarmupandisamissinglinkinmostpeoplestrainingphilosophy.
Consequently,withoutanemphasisonhighintensity,performancewilldecrease
proportionally.
A plyometric by definition is a rapid eccentric (stretching) muscle action
immediately followed by a rapid concentric (shortening) muscle action in attempt to
move a body limb or object in an intended direction. Examples include hitting,
throwing, kicking a ball, throwing a punch or kick, jumping, and sprinting to name a
few.Whenwe continuouslyaccelerateourbodyinaspecificdirection,hittheground,
andreacceleraterapidlylikeinrunningorjumpingforexample,ourbodydevelopsand
expressesitsnaturalstretchreflex.Thisincreasestheactivityofournervesandmuscles
resultinginquickerandmoreforcefulresponses.Thistypeoftrainingismonumental
formaximizingyourspeedandathleticpotential.Properandprogressiveplyometrics
alsoseektoimproveproperlandingpatternsanddecelerationskillthatarevitaltolong
termlowerbodyhealthandperformance.InthewordsofworldclassStrengthand
ConditioningCoachMikeBoyle,Peoplerarelygetinjuredonthetakeoff.Lastly,this
phaseservestopreexhaustthebodyaswayofmetabolicallysignalingincreasesin
energyproductionwhichfuelperformance.Ifyoureseverelyoutofshape,then
subsequenttrainingafterthiswarmupapproachwillsuffertosomeextentforawhile.
Dontworry,though.Onceyouhavegrownaccustomedtothisphaseandyourbodyhas
madeallofthenecessaryadaptationstoaccommodatethistypeoftrainingthenthiswill
nolongerbeanissue,andyouwillperformbetteroverall,iftherestoftheprogramis
beingperformedasitshouldbe.
BeforeIcontinue,itisonlyrightthatIcreditJoeDefranco4fortheintegral
discoveryoftheplyometrictrainingwarmupphase.Hecallsitafrequencyphase,
whichisessentiallythesamething,butIthinkmostpeoplearereadilyfamiliarwiththe
termplyometric.NASMfoundedtheconceptofmovementintegrationorperforming
largerandmorespecificmovementsjustbeforeaworkout,butDefrancomadeitmore
specifictotrainingandsportsbymakingitextremelyintenseandpowerbased.This
phaseisessentiallyacontinuationofphase#4,butwithafewsignificantdistinctions.
Belowisachecklistofkeyfeaturesofthisphase:

*Skyrocketsnervoussystemactivationandpoweroutput!
*Improvespropergroundreaction/responseofthefootandbody
*Improvesmusclesstretchreflexorstretchshorteningcycle
*Improvesrateofforceproductionandmusclerecruitmentvelocity
*Improvesgeneralworkcapacityandconditioning
*Maximizescalorieexpenditure/fatloss
*Helpsbuildstrengthandsize

4 Defrancostraining.com

18
Copyright,2013,TravisHansen,Allrightsreserved.

Thisnotionoffastandextremelyintensemovementprecedingouractual
traininghasbeenresearched,andthefindingshavebeenverypositive.Astudywas
conductedandreportedinTheJournalofSportsScienceandMedicine5analyzingthe
impactofplyometricsonagilitytraining.Thesubjectswhoperformedplyometric
traininginthisexperimentimprovedtheiragilityperformancebyupto10%,whereas
thecontrolgroupdemonstratedverylittleimprovement.Anotherstudywasreported
inTheEuropeanJournalofScientificResearch6.Inthisstudy,subjectsimprovedtheir
legmusclestrengthbyupto10%byperformingvariousplyometricjumpexercises
beforeengaginginspecificstrengthexercisesforthelowerbody.Thebottomlineisthat
theplyometricexercisesanddrillsperformedinthisphasepromoteextremelyhigh
levelsofpoweroutput.Inmyowncasestudy,myathleteswouldconsistentlyrunat
leastatenthofasecondfasterinallacceleration,speed,andagilityquicknessdrills,
gain1to2inchesonjumptests,andlift1020lbs.heavierinthesquat,deadlift,or
benchpresswhentheywarmedupthisway.Withthisspecificapproachtothewarmup,
wenotonlygetsomemuchneededimprovementinouroverallworkcapacityand
conditioning,butthesetrainingtechniqueswillgoalongwaytowardensuringthatwe
aretrulyreadytosprint,jump,cut,benchpress,squat,andsoforthatourabsolutebest
andwithoutinjury!

WARMUPSUMMARY:

Hopefullyyoulearnedathingortwoabouthowtoeffectivelymaximizeyour
warmup.Remember,youarehowyoutrain.Ifyouwanttobefast,youneedtoactfast
andthewarmupisnoexception.Weshouldtakethewarmupseriously,andnotview
itasasocialtimeortimetodawdle.Warmupphilosophyhasevolvedquiteabitand
youwouldbehardpressedtofindabetterscientificstrategyforitatthispoint.The
mainissuesurroundingthissubjectofproperwarmupisoneofexposure,recognition,
andunderstandingfromthegeneralpublic.Followthissystemhowitiswrittenand
youcannothelpbutmakeprogress.Itdoesnotmatterifyoureinterestedingeneral
fitness,tryingtoincineratelayersofbodyfat,gainsizeandstrength,ortakeyour
athleticandsportperformancetoanotherlevel.Thisgeneralwarmupsystemisarare
butvalidonesizefitsallapproach.

5 http://www.jssm.org/vol5/n3/12/v5n3-12pdf.pdf
6 http://www.eurojournals.com/ejsr_31_4_08.pdf

19
Copyright,2013,TravisHansen,Allrightsreserved.

RENOSPEEDSCHOOLWARMUPSYSTEM:

PHASE#1:FOAMROLLING(5MIN.)
*Calvesx20seceach
*Hamstringsx20seceach
*ITBandx20seceach
*Quadriceps/Hipflexorsx20seceach
*Groin/Adductorsx20seceach
*Glutesx20secheach
*Latsx20seceach

Note:Rollalongmuscleandfindmosttenderlocationandholdthatarea.

PHASE#2:ACTIVEFLEXIBILITYMOBILITY(12MIN.)
*Calvesx5each
*Walkingheeltobuttstretchx5each
*Walkingkneetocheststretchx5each
*Legcradleoutx5each
*StationarySpidermansx5each
*Heeltobuttrunx10yards
*Highkneerunx10yards
*Walkingtoetouchx5each

PHASE#3:MUSCLEACTIVATIONTECHNIQUES(12MIN.)
*PlankSeriesx10/10/10Seconds(Front/LeftSide/RightSide)
*ReverseCrunchesx10
*SupineBridgex5eachleg
*LateralBandWalkingx5eachleg
*Buildupsprint@40yards(70%effort)

PHASE#4:DYNAMICMOVEMENTTRAINING(12MIN.)
*Forwardskipsx10yards
*Backskipsx10yards
*Backpedalx10yards
*BackwardRunx10yards
*Cariocax2x10yards
*Buildupsprint@40yards(80%effort)

PHASE#5:PLYOMETRICS(35MIN.)
*PrisonerSquatsx5
*PrisonerForwardsplitsquatx5eachleg
*PrisonerLateralsquatx5eachleg

20
Copyright,2013,TravisHansen,Allrightsreserved.

Plyometrics(JumpTraining):

Option#1
*DoubleLegVariation=ForwardBoxJumpx5repsx23sets
*SingleLegVariation=ForwardBoxJumpx5repsperlegx23sets

Option#2
*DoubleLegVariation=BroadJumpsx5repsx23sets
*SingleLegVariation=Boundingforheightx5repsperlegx23sets

Option#3
*DoubleLegVariation=TuckJumpsx5repsx23sets
*SingleLegVariation=LateralBoundingx5repsperlegx23sets

LadderDrills:

Option#1
*Drill#1Quickfeetforwardx2halfladders
*Drill#2Quickfeetsidex2halfladders

Option#2
*Drill#1HopscotchForwardx2halfladders
*Drill#2In/Outx2halfladders

Option#3
*Drill#1Crossinfrontx2halfladders
*Drill#2DoubleLegSlalomx2halfladders
*Buildupsprint@40yards(90%effort)

21
Copyright,2013,TravisHansen,Allrightsreserved.

WARMUPEXERCISES:

PHASE#1:SOFTTISSUEWORKFOAMROLLING(5MIN.)

CALVES

HAMSTRINGS

ITBAND

22
Copyright,2013,TravisHansen,Allrightsreserved.

QUADRICEPS/HIPFLEXORS

GROIN/ADDUCTORS

GLUTES

23
Copyright,2013,TravisHansen,Allrightsreserved.

LATS

PHASE#2:ACTIVEFLEXIBILITYMOBILITYPHASE(12MIN.)

CALVES

*PLACESTRETCHFOOTONEDGEOF
PLATFORMANDSTRAIGHTENKNEE
*PLACENONSTRETCHFOOTONTOP
OF
PLATFORM
*SQUEEZEGLUTEONTHESAMESIDE
AS
STRETCHFOOT

24
Copyright,2013,TravisHansen,Allrightsreserved.

WALKINGHEELTOBUTTSTRETCH

*KICKANDDRIVEFOOTBACKASFAR
AS
POSSIBLE

*KEEPKNEESTOGETHERANDKNEE
UNDER
YOURHIP

WALKINGKNEETOCHESTSTRETCH

*HUGYOURKNEEINTOYOUR
CHEST
*KEEPBALANCEKNEESTRAIGHT
AND
BALANCEFOOTDOWN
*KEEPYOURCHESTTALL

25
Copyright,2013,TravisHansen,Allrightsreserved.

LEGCRADLEOUT

*KNEEOUTFOOTIN
*DRIVEKNEETOCHEST
*KEEPBALANCEKNEESTRAIGHTAND
BALANCEFOOTDOWN
*HIPSSQUARE

SPIDERMAN(PART#1)

*EXTRALONGSPLITSTANCE
*DROPBACKKNEEDOWNANDHANDS
INSIDEOFLEADLEG
*CHESTOUTANDDRIVEHIPSFORWARD

SPIDERMAN(PART#2)

*PLACEHANDONEACHSIDEOFLEAD
LEG
*MAINTAINHANDCONTACTWITHTHE
GROUND
*KEEPBACKSTRAIGHTAND
STRAIGHTEN
BOTHKNEES

26
Copyright,2013,TravisHansen,Allrightsreserved.

HEELTOBUTTRUN

*ATTEMPTTOKICKHEELTOBUTT
*PERFORMASMANYKICKSASPOSSIBLE
WITHGIVENDISTANCE
*CHESTTALL
*KEEPKNEESTOGETHER
ANDKNEESUNDERYOURHIP

HIGHKNEERUN

WALKINGTOETOUCH

*DRIVEKNEETOCHEST
*KEEPBALANCEKNEESTRAIGHTAND
STAY
ONYOURTOES
*STANDTALL
*DRIVEYOUARMSANDLEGSASFAST
AS
POSSIBLE

*CHESTTALL
*SWINGLEGASHIGHASPOSSIBLE
*SPINEANDBOTHKNEESSTRAIGHT

27
Copyright,2013,TravisHansen,Allrightsreserved.

PHASE#3:MUSCLEACTIVATIONTECHNIQUES(12MIN.)

PLANKSERIES(PART#1)

*WEIGHTSUPPORTEDONFOREARMS
*CHINTUCKED,SPINESTRAIGHT,
GLUTES
TIGHT,KNEESSTRAIGHT
*STAYASSTILLASPOSSIBLE

PLANKSERIES(PART#2)

*STACKTHESHOULDERSONTOPOF
EACHOTHER
*FROMTHESIDEYOUSHOULDBE
ABLE
TODRAWALINETHROUGHTHE
BODY
FROMHEADTOHEEL
*DONTMOVEANINCH,STAYSTILL

28
Copyright,2013,TravisHansen,Allrightsreserved.

REVERSECRUNCHES

*STARTWITHYOURKNEESDIRECTLY
ABOVEHIPS
*SWINGYOURLEGSBACKTOWARDS
HEAD
*TRYTODECELERATEYOURLEGSAS
THEYRETURNBACKTOWARDSFLOOR
*KEEPYOURLOWBACKFROMARCHING

SUPINEBRIDGE

*STARTWITHGLUTESBARELYOFFTHE
FLOORTHENDRIVE
THEMTOWARDSTHE
CEILING
*SQUEEZEGLUTESANDDRAWIN
ABDOMENATTHETOP
*MAKESUREFEETARESHOULDER
WIDTHANDKEEPKNEESOVERHEELS

LATERALBANDWALKING

*STARTWITHASHOULDERWIDTH
STANCE
*THENSTEPANDREACHWITHTHE
INSIDELEG
DRIVEOFFTHEGROUNDWITHTHE
OUTSIDELEG
*KEEPYOURHIPSLEVELANDWEIGHT
MOVINGINTHEINTENDEDDIRECTION

29

Copyright,2013,TravisHansen,Allrightsreserved.

PHASE#4:DYNAMICMOVEMENTTRAINING(12MIN.)

FORWARDSKIPS

BACKSKIPS

BACKPEDAL

*LIFTONEFOOTUPANDSLIDETHE
OTHERONEBACK
*REPEATLEGS

*LIFTONEFOOTUPANDSLIDETHE
OTHERONEFORWARD
*REPEATLEGS

*STAYLOW
*HIPSBACKANDSHOULDERS
FORWARD
*SHORTFREQUENTSTEPS

30
Copyright,2013,TravisHansen,Allrightsreserved.

BACKWARDRUN

*STAYTALL
*HIPSBACKANDSHOULDERS
FORWARD
*LONGSTRIDES
*DRIVEOFFTHEFRONTFOOTAND
REACH
WITHTHEBACK

CARIOCA

*OUTSIDEFOOTALTERNATESOVER
AND
THENUNDERTHEINSIDEFOOT
*ROTATETORSOOPPOSITEOFHIPS
*EXECUTEASMANYHIPANDTORSO
TURNSASYOUCANINTHETARGET
DISTANCE

31
Copyright,2013,TravisHansen,Allrightsreserved.

PHASE#5:FREQUENCY/EXPLOSIVEPHASE(35MIN.)

PRISONERSQUATS

*PLACEHANDSBEHINDHEADAND
DRIVEELBOWSBACK
*INITIATESQUATWITHHIPSGOING
BACK
THENBENDKNEES
*SQUATUNTILPARALLEL(THIGHS
FLAT)
*TRUNKAT45DEGREES
*RETURNTOVERTICALPOSITION
*KEEPHIPS,KNEES,ANDTOES
FACING
FORWARD

PRISONERFORWARDSPLITSQUAT

*STEPOUTINTOA90/90SPLIT
STANCE
*MAJORITYOFWEIGHTINTHE
FRONT
FOOT
*FRONTHEELDOWN
*SQUATTILLBACKKNEEISJUST
ABOVE
FLOOR
*SQUATTOPARALLEL(THIGHFLAT)
*RETURNTOVERTICALPOSITION
*KEEPHIPS,KNEES,ANDTOES
FACING
FORWARD

32
Copyright,2013,TravisHansen,Allrightsreserved.

PRISONERLATERALSPLITSQUAT

*ESTABLISHAWIDESPLITSTANCE
*INITIATEWITHHIPSGOINGBACK
THEN
BENDKNEES
*KEEPYOURWEIGHTCENTERED
*SQUATTOPARALLEL(THIGHFLAT)
*RETURNTOVERTICALPOSITION
*KEEPHIPS,KNEES,ANDTOES
FACING
FORWARD

PLYOMETRICS(JUMPTRAINING):

FORWARDBOXJUMP(PART#1)

*DESCENDRAPIDLYINTOASQUAT
*SHOULDERSOVERKNEES,KNEESOVER
TOES
*DRIVETHEARMSBACKATTHESAME
TIMEYOUSQUAT
*MAKESURENOTTOPAUSEONCEYOU
REACHTHEBOTTOM
*KEEPHIPS,KNEESANDTOESFACING
FORWARD

FORWARDBOXJUMP(PART#2)

*DRIVEYOURARMSUPRAPIDLY
*JUMPASHIGHASPOSSIBLE
*LANDONBOXINTAKEOFFPOSITION
*HOLDPOSITIONFOR1SECOND
*KEEPHIPS,KNEES,ANDTOESFACING
FORWARD

33
Copyright,2013,TravisHansen,Allrightsreserved.


FORWARDBOXJUMPSINGLELEG
(PART#1)

*DESCENDRAPIDLYINTOASQUAT
*SHOULDERSOVERKNEES,KNEES
OVERTOES
*DRIVETHEARMSBACKATTHESAME
TIMEYOUSQUAT
*MAKESURENOTTOPAUSEONCEYOU
REACHTHEBOTTOM
*KEEPHIPS,KNEES,ANDTOESFACING
FORWARD

FORWARDBOXJUMPSINGLELEG
(PART#2)

*DRIVEYOURARMSUPRAPIDLY
*JUMPASHIGHASPOSSIBLE
*LANDONBOXINTAKEOFFPOSITION.
*HOLDPOSITIONFOR1SECOND

BROADJUMP(PART#1)

*DESCENDRAPIDLYINTOASQUAT
*SHOULDERSOVERKNEES,ANDKNEES
OVERTOES
*DRIVETHEARMSBACKATTHESAME
TIMEYOUSQUAT
*MAKESURENOTTOPAUSEONCEYOU
REACHTHEBOTTOM
*KEEPHIPS,KNEES,ANDTOESFACING
FORWARD
34
Copyright,2013,TravisHansen,Allrightsreserved.

BROADJUMP(PART#2)

*DRIVEYOURARMSUPRAPIDLY
*JUMPASFARASPOSSIBLE
*EXTENDLEGSANDTRUNKBACK(IN
AIR)
*FINISHBYREACHINGARMSAND
LEGS
FORWARDASFARASYOUCAN
*LANDINTAKEOFFPOSITION
*REPEATSEQUENCEASFASTAS
POSSIBLETILLREPSAREFINISHED
*KEEPHIPS,KNEES,ANDTOES
FACING
FORWARD

BOUNDINGFORHEIGHT(PART#1)

*DESCENDRAPIDLYINTOASQUAT
*SHOULDERSOVERKNEES,AND
KNEES
OVERTOES
*MAKESURENOTTOPAUSEONCE
YOU
REACHTHEBOTTOM
*KEEPHIPS,KNEESANDTOESFACING
FORWARD

BOUNDINGFORHEIGHT(PART#2)

*PERFORMOPPOSITEARMLEGDRIVE
*JUMPASHIGHASPOSSIBLE
*LANDONTAKEOFFLEG
*KEEPTHEKNEESTIFFANDSTRONG
ON
LANDING
*ALTERNATELEGS
*KEEPHIPS,KNEESANDTOESFACING
FORWARD
35
Copyright,2013,TravisHansen,Allrightsreserved.

TUCKJUMP(PART#1)

*DESCENDRAPIDLYINTOASQUAT
*SHOULDERSOVERKNEES,ANDKNEES
OVERTOES
*DRIVETHEARMSBACKATTHESAME
TIMEYOUSQUAT
*MAKESURENOTTOPAUSEONCEYOU
REACHTHEBOTTOM
*KEEPHIPS,KNEES,ANDTOESFACING
FORWARD

TUCKJUMP(PART#2)

*DRIVEYOURARMSUPRAPIDLY
*JUMPASHIGHASPOSSIBLE
*TUCKYOURLEGSUNDERYOUOR
DRIVEKNEESTOCHEST
*LANDINTAKEOFFPOSITION
*REPEATSEQUENCEASFASTAS
POSSIBLEUNTILREPSAREFINISHED
*KEEPHIPS,KNEES,ANDTOESFACING
FORWARD

LATERALBOUNDING(PART#1)

*DESCENDRAPIDLYINTOASQUAT
*SHOULDERSOVERKNEES,ANDKNEES
OVERTOES
*MAKESURENOTTOPAUSEONCEYOU
REACHTHEBOTTOM
*KEEPHIPS,KNEES,ANDTOESFACING
FORWARD

36
Copyright,2013,TravisHansen,Allrightsreserved.

LATERALBOUNDING(PART#2)

*PERFORMOPPOSITEARMLEGDRIVE
*JUMPASHIGHASPOSSIBLE

*LANDONNONTAKEOFFLEG
*KEEPTHELANDINGKNEESTIFFAND
STRONG
*ALTERNATELEGS
*KEEPHIPS,KNEESANDTOESFACING
FORWARD

LADDERDRILLS:

QUICKFEETFORWARD

*TOUCHEACHFOOTSEPARATELYINTO
EVERYBOXASFASTASYOUCAN
*KEEPFEETLOWTOTHEGROUND
*KEEPMASSFORWARDTOCREATE
FASTERMOTION

QUICKFEETSIDE

*TOUCHEACHFOOTSEPARATELY
INTOEVERYBOXASFASTASYOUCAN
*KEEPFEETLOWTOTHEGROUND
*KEEPMASSINTHEINTENDED
DIRECTIONTOCREATEFASTER
MOTION

37
Copyright,2013,TravisHansen,Allrightsreserved.

HOPSCOTCHFORWARD

*STARTWITHEACHFOOTONEACH
SIDEOFTHEBOX
*THENHOPINTOTHEBOXONONE
FOOT
*HOPBOTHFEETBACKOUTAGAIN
*HOPINTOTHENEXTBOXWTHTHE
OTHERFOOT
*HOPBOTHFEETBACKOUTAGAIN
*REPEAT

IN/OUT

*BEGINWITHFEETONEACHSIDEOF
THEBOX
*THENHOPBOTHFEETINTOTHEBOX
*REPEAT

CROSSINFRONT

*BEGINWITHBOTHFEETONONESIDE
OFTHEBOX
*ROTATEOUTSIDEFOOTINTOTHEBOX
*STEPBOTHFEETOUTONOTHERSIDE
*REPEATFROMTHEOTHERSIDE

38
Copyright,2013,TravisHansen,Allrightsreserved.


DOUBLELEGSLALOM

*BEGINWITHBOTHFEETONONESIDE
OFTHEBOX
*HOPBOTHFEETINTOTHEBOXAND
THENBACKOUTAGAINONOTHER
SIDE
*REPEATATNEXTBOX

39
Copyright,2013,TravisHansen,Allrightsreserved.