Invitational schedule pre runrace lunge matrix pre raceworkout warm up 4 x 800m 3200m relay first activity prior to any run. Prepare your body for running, decrease injury with exercises that take 5 minutes or less. The lunge matrix created by physical therapist gary gray and popularized by elite running coach jay johnson is an excellent way of preparing the mind and body for the neuromuscular demands of running, ensuring the body and mind are ready for action. Lunge matrix as warm up trainingbeta is a site dedicated to training for rock climbing. The idea is to wake up your whole body before running. Ideally, combine more coordinative skills into one exercise. This series of light strength exercises and mobility drills help prepare your body to work harder. It strengthens your legs and your glutes in every plane since you are lunging in every direction. The lunge matrix is another gary gray concept but, one that has flaws in my mind.
Jul 06, 2012 first, i do the lunge matrix as a warmup. This is a great warm up for when you are super short on time, but need to get everything loosened up and activated. The lunge matrix originally invented by physical therapist gary gray these should be performed as the initial warm up before even doing a slow run. Snead state community college basketball summer strength and. The lunge matrix only takes 3 minutes and 30 seconds. Then complete 3 reps of each of the seven lunges one round will be 21 lunges. That something is the lunge matrix, five exercises that get you moving. Dynamic warmup prior to any strength training session or conditioning session, a specific and complete warmup routine is necessary in order to prepare the body to perform at a high level. Use it as part of your general movement warm up, or use it as part of a gymbased resistance session. The daily warmup is a perfect time to do this movement training. If you did the lunge matrix and leg swings from myrtl 5 minutes, ran for 15 minutes, did the leg circuit three times 510 minutes, ran a 5minute cooldown and did myrtl 5 minutes, youd. Athletes must have proper mobility to perform a lunge matrix, and must gradually familiarize themselves with the movements to avoid often extreme soreness.
Dynamic warm ups increase core temperature, muscle temperature, elongates muscles, stimulates the nervous system and helps reduce risk for injury. The necessary warmup that will help your body prepare for the strain running puts on your body is the lunge matrix and leg swings. Sportspecific dynamic stretches dynamic stretching for athletes. Include the coordinative exercises into your warmup. Nov 06, 2014 the lunge matrix can form a key part of any dynamic warm up for runners and sports people. The lunge matrix is something that i incorporate before most runs and prepares the body very well for running. We simply want to see you perform five different lunges, working up to five. Mchs distance workout warmup routine revision gf 1620 1 lunge matrix. This way, you get the biggest bang for your buck in the shortest period of time. The main purpose of this program is to give you a specific plan to aid in the development of your basketball talent. The lunge matrix was created by physical therapist gary gray. Warm up jump rope 400 rotations daily dynamic flex drills 20m x2 day 3 plate ohd rev lunge 3x8ea.
Repeat stepping forward on line advancing with opposite leg forward. Lunge matrix as warmup coachjayjohnson trainingbeta. With elbows bent to 90 degrees, raise your elbows to shoulder level and move them back so they are in alignment with your body arms should look like a field goal post. Pick from one of my bodyweight, gym or recovery workouts below. The alpha crush running club is a youth running club that provides youth track and field and youth cross country coaching to georgia boys and girls in the north fulton county cities of alpharetta, canton, cumming, milton, johns creek, and roswell.
Jan 23, 2017 the necessary warmup that will help your body prepare for the strain running puts on your body is the lunge matrix and leg swings. Which means youll be getting in hip, glute and core work before every single. Complete 1 round of each of the four variations of the lunge matrix. Tips on how to warm up before a run to stay injury free. This week i want to share a very simple warm up that carries with it several benefits like better muscle activation, range of motion, and potential injury prevention. Below you can click to look through 50 of my free workouts to help you build strength, burn fat, prevent injury and look and feel the way you want. Following is the dynamic stretching warm up routine ive pulled together from reading matt fitzgerald, runners world and others over the last 14 years. Exercise is one of the best way for reduce mind stress and body pain. Sep 21, 2011 if you did the lunge matrix and leg swings from myrtl 5 minutes, ran for 15 minutes, did the leg circuit three times 510 minutes, ran a 5minute cooldown and did myrtl 5 minutes, youd. Rotate trunk, touching opposite elbow to forward knee. Backward lunge with pop upbody stays in one position 3045 second hold usually targets one muscle group best for after exercise during cool down example.
Use it as part of your general movement warmup, or use it as part of a gymbased resistance session. Triplanar lunge matrix use the lines of the track lanes for a reference. The five versions prepare for movement in all planes sagittal, frontal and transverse and in. The lunge matrix is a series of 5 lunges, done 5 times on each leg for a total of 50 lunges. Not only will it optimize the body for the upcoming activity, it doesnt have the the bigger, faster, stronger mentality of the actual workout. Linear day lunge twists, spidermans, reverse lunges. The lunge matrix is a series of five exercises that get you moving as a warm up before a run.
These lunges get you moving in all three planes of motion. Jul 06, 2011 the standard warm up is a dynamic stretching and flexibility routine that is done before you run. You can do this after the lunge matrix, but make sure to do it before you head out. But thats like saying, its a good idea to save for retirement. This program is not designed to turn you into a bodybuilder, power lifter, or any other type of athlete. Dynamic warmup for runners therapeutic associates physical. Coach jay johnson has some awesome videos of the routine. Strength training for longdistance runners we wander and.
Improve your warmup with the lunge matrix fix your run. Originally devised by gary gray of the gray institute and popularised by elite running coach jay johnson. Athletes must have proper mobility to perform a lunge matrix and must gradually familiarize themselves with the movements to avoid often extreme soreness. We provide resources and information about training for routes, bouldering, finger strength, mental training, nutrition for climbers, and everything in between. Trainingbeta is a site dedicated to training for rock climbing. The featured drills in the video train a combination of the hinging pattern and the lunge pattern by combining a singleleg rdl and a forward lunge. The lunge matrix is a series of lunges you can do before every run to develop strength and. It causes your body to move in all three planes of motion, which are. Before few days i was reading a booking regarding work out. Second, this is a watered down version of gary grays lunge matrix. Lunge matrix warmup lm feb 7, 2009 coach jay johnson. Its called the lunge matrix and was developed by a physical therapist named gary gray, but i learned it from jay johnson, a coach out of.
Improve your stability and mobility with these functional. The lunge matrix moves your body in every direction. Yes, its a good idea, but putting it into practice is easier said than done. Clap pushups 3x10 db incline press 3x10 rev hyper 3x10 landmine rotations 3x10 ea. Get ready to run with the warm up lunge matrix from stride uks matt phillips. The jog its at this point where my view of the proper warm up may vary from others. Then complete 3 reps of each of the seven lunges one round will be 21. Alternative dynamic warm up exercises low impact exercises. The featured drills in the video train a combination of the hinging. Lunge balance matrix in all three planes, with bilateral anterior arm drives, with 10 lb.
Elite running coach jay johnson demonstrates physical therapist gary grays lunge matrix in the link below. Begin 30 minutes before race 100m women hurdles 10 minute run with 1 minute 110m men hurdles 5 x front lunges pick up at end of the run 100m dash 5 x front lunges with twist. The lunge matrix is a great exercise for squash players, incorporating multidirectional lunge patterns extremely specific to the game. Before you run lunge matrix 5 per leg forward lunge toes forward lunge with twist turn towards lead leg side lunge back and to the side lunge reverse lunge leg swings 5 per leg linear leg swing straight leg lateral leg swing straight leg hurdle trail leg forward hurdle trail leg backward lateral leg swing bent knee linear leg swing bent knee. The lunge matrix originally invented by physical therapist.
Or is running itself your warmup, even before your hardest or longest. This type of stretching is best utilized before activity while static stretching should be used to cooldown after activity. The lunge matrix and the leg swings take less than five minutes, so youd have a hard time convincing me that you dont have time for this work. To avoid soreness and develop mobility we perform an in place matrix for three weeks prior to moving to a. For each version, it is recommended that five lunges are performed on each leg 10 in total. From standing position, 710 x front back side side 2 warmup run.
Runners are recommended to perform warmup exercise before a run to. The essential eight eight mobility drills everyone should do. The lunge matrix that i teach is rooted in physical therapist gary grays work. One of the things i find most effective is to change up the moves each day. The necessary warmup for runners lunge matrixleg swings. The lunge matrix is another gary gray concept, but one that in my mind has a few flaws. The goal of your warmup has probably never been to hit your. To avoid soreness and develop mobility, you should perform an inplace matrix for three weeks prior to.
There is an updated post discussing the lunge matrix. The first time i did this simple routine i did 10 repetitions of each lunge and i was walking funny for the next 4 daysno kidding. Gary grays work, with this lunge matrix designed specifically for runners. The lunge matrix created by physical therapist gary gray and popularized by elite running coach jay johnson is an excellent way of preparing. May 18, 2017 the lunge matrix is a series of 5 lunges, done 5 times on each leg for a total of 50 lunges. Include the coordinative exercises into your warm up. Its called the lunge matrix and was developed by a physical therapist named gary gray, but i learned it from jay johnson, a coach out of boulder, co. The easiest way to remember all the lunges is to think about lunging around a clock.
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