Chapter 3: Group Warm Up
Chapter 3
Group Warm Up: 400 meter Med ball Carry
Coaches Focus
Internal Torque – Main Focus is to establish awareness in the Shoulder Arch
Shoulder Arch
Anterior Chain
Pec Major
Deltoid (Front)
Bicep (Short Head)
Posterior Chain
Teres Major
Trapezius (Mid)
Triceps (Long and Medial Head)
Forearm (Flexors
Forearm (Flexors)
Internal Torque – Secondary Focus is to establish awareness in the Main Arch
and Knee Arch
(Main Arch)
Anterior Chain
Transverse Abdominis
Obliques (Internal and External)
Lower Abdominals
Posterior Chain
Gluteus Maximus
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Chapter 3: Group Warm Up
Infraspinatus
Spinal Erectors
(Knee Arch)
Anterior Chain
Quadriceps (VMO - Vastus Medialis)
Quadriceps (Recurs Femoris)
Sartorius
Posterior Chain
Hamstring (Inside Head - Semitendinosus)
Hamstring (Inside Head - Semimembranosus)
Calf (Medial Head-Medial Gastrocnemius)
Setup/Position
Place med ball between your forearms
Keep your elbows slightly below your shoulders
Keep tension in your pecs and obliques!
Execution
While walking maintain tension in pecs and obliques
Keep positions: while maintaining tension throughout the entirety of the walk
Mobility
In order to have true mobility the internal torque muscles must have constant tension through range of
motion and position
Breathing Pattern
Inhale > nasal
Exhale > mouth
We are looking for a constant flow of breathing while maintaining mobility (tension through rom).
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Chapter 3: Group Warm Up
What’s the Feeling?
The athlete should feel tension in pecs (intense pump) and constant tension throughout lower abdominals
and obliques.
Things to watch for as an athlete and coach?
Expansion of the rib cage, displacement of tension from obliques to rectus abdominis
High elbows, displacing tension from pecs to shoulders
Raised shoulders displacing tension to upper traps
Inactive glute max while walking
Irregular breathing
Not maintaining the main arch throughout the movement
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