Ultimate Frisbee Dynamic Warm Up: How To Prevent Injuries & Perform Better!
Hey, I’m Claire McDonald, I’m from INSYNC PHYSIO. We’re here today to shoot a dynamic warm up for Ultimate Frisbee. We’re doing this because it’s going to help loosen up our muscles, get our muscles activated before we play. It’s also going to help prevent injuries as well. This should take about 10 to 15 minutes to do; So We’ll get started! Ok, so we’re going to get into starting the warm up. When you first start out, you want to run for about 5 to 10 minutes… so a few laps around the field, depending on the temperature and how you’re feeling. But then as you get into these exercises you’re going to do each one about 20 yards or so back and forth of half the width of the field. So we’re going to get into our dynamic warm up. The first exercise we are going to do is going to be a “Side step” with a nice big arm swing out to the side making sure you get a big full arm extension. You guys ready to go? Alright, So the second exercise we are going to do we are going to do a “Skip with a nice big arm swing” forward. So let’s do that one. Ok, so the next exercise we are going to do is a “Carioca patterning”. So we’ll go one way on the way out and the other way on the way back. Alright, the next exercise we are going to do is going to be a “High Knees”. So making sure your core is engaged… Nice high knees up to your chest! Alright, so the next one we’re going to is a “Butt kick”. So with this one again you want to make sure your core is engaged, nice tall posture kicking right up towards your butt ok. Ok, the next exercise we are going to do is a “Toe touch”, which is really going to get our hamstrings going. So with this one as well you want to make sure you’re balancing nice and well and controlling the motion. So ready? Alright, so the next one we are going to do is a “Toe touch as we do a little bit of hop forwards”; so a little bit of a momentum going forwards. So opposite arm touching opposite foot. The next one we are going to do is a “Lunge with a bit of a Spinal Twist.” So with this one when you come down into a lunge you want to make sure your knee is nice and strong and is not transferring over into the inside of your knee and staying right over top of your toes. Alright. Ok. So the next one we are going to do is a “Hurdler” motion. So on the way there we’re going to go backwards and on the way here we’re going to come forwards and rotate inwards Ok…Ok, we’re going to go inwards. Next we’re going to do like a “Knee Hug” just to warm up our hips to get them stretched out. And the next one we’re going to do is a sort of “Sky The Disc”. So you’re going to come up with whatever arm you want to jump with… with the same knee coming up towards you so that way you can get a little higher with it. Good Stuff! Alright, so this part of our warm up is getting the arms nice and warmed up. So first we’re going to start with some “Arm circles” going forwards. And we’re going to do each of these exercises for about 15 to 20 seconds. And then we are going to do backwards. The next one we’re going to do is just an opposite arms straight forwards and backwards. Ok. So we’re going to get into a bit of a sideways lunge, and then we’re going to pretend were throwing the disc each way. So we’ll start going this way… and then lunge, and then we’ll go this way. Alright. Now we’re going to get into a bit of a spinal twist here. And you can kind of get the hips going a little bit so the motion comes all the way from your feet. Just get the back warmed up. Alright. Lastly to get the blood pumping we’re going to do some jumping jacks. The next one we’re going to do is bring our elbows up and shoulders at about 90 degrees, one arm’s going to go backwards and one is going to come down. And you’re going to quickly go like that, keeping the shoulders nice and square. Get the rotator cuff nice and warmed up. Good. And the last one we’re going to do for our arm warm up is “Wringing out the Towel” Opposite arms going forward and backwards. Alright good.