Warm Up the Right Way

Dec 12 / Build Muscle

Erik Helland, the strength and conditioning coach for the Chicago Bulls, creates customized 15- to 45-minute warmups for the players, matching his principles with each guy's preference. "A good warmup should be sequential and progress in intensity," says Helland. "It should start with stationary stability and strength drills, then progress to linear—forward and backward—drills and lateral—side to side—moves." About 1/3 of the Bulls players strength-train before games because it activates the nervous system, says Helland, and some guys toss around a softball to hone their reactions. Helland ...

Erik Helland, the strength and conditioning coach for the Chicago Bulls, creates customized 15- to 45-minute warmups for the players, matching his principles with each guy's preference. "A good warmup should be sequential and progress in intensity," says Helland. "It should start with stationary stability and strength drills, then progress to linear—forward and backward—drills and lateral—side to side—moves." About 1/3 of the Bulls players strength-train before games because it activates the nervous system, says Helland, and some guys toss around a softball to hone their reactions. Helland designed a 5-minute warmup for Men's Health, hitting the key moves. "The better your warmup, the higher the quality of your game," he says. "If you do it right, your heart rate should be elevated and you should be in a lather at tip-off."

STABILITY
1.    Inchworm x 10
(Stand tall, then bend over the touch the floor.  Keeping your legs as straight as possible, walk your hands forward until you're in a pushup position. Then take tiny steps to walk your feet back to your hands. That's one rep.)
2.    Squat x 10
3.    Pushup x 10
4.    Lunge x 10 each leg

LINEAR (move across the court unless indicated)
5.    Marching knee hugs (then jog back)
6.    Ankle jump (10 reps)
(Jump straight up as high as you can, and as your feet leave the ground make an effort to curl your toes up.)
7.    Running high-knees until half way, then butt-kicks (then jog back backwards)

LATERAL (move across the court unless indicated)
8.    Walking lateral lunge (do the same exercise back but lead with the opposite leg)
(Stand with your feet shoulder width apart and lift your left foot and take a big step to your left as you push your hips backward and lower your body by dropping your hips and bending your left knee.  Pause, then rise up and bring your right foot forward. Repeat until you cross the court.)
9.    Lateral slide (do the same exercise back but lead with the opposite leg)
(Stand in an athletic stance, with your feet just beyond shoulder width, your knees bent and your body lowered so that your hips are slightly higher than your knees, and your arms bent and held in front of you. Shuffle to your left by taking a step with your right foot and then one with your left foot.)
10.    Lateral slide back as fast you can

ALSO: musclemorphosis.com

Taboola Integrated

Video from our Boston Celtics photo shoot