Name: Playbook - TrickStrong RX - No Equipment Tricking Warmup
Uploaded: 2023-08-14T03:49:26.735Z
Duration: 15 min
Description: No Equipment Tricking Warmup

Love it! Feel better now when i actually start training

Sam Burnett

Been doing this before every session and I feel great

Aidan

Rafal

Phillip

Aspen Edelen

Ryne

Denis

Ethan

This warmup is designed to help you get the most out of your tricking sessions - even if you have no equipment!

This warmup gets your blood pumping, focuses on spinal, shoulder, hip and ankle mobility and primes movement patterns that will help you have the best session possible!

This should take about 15 minutes.

Remember, a good warmup leaves you prepared to move, not exhausted! Modify reps and exercises as needed. 

Let’s hop right into it!

The first component of a complete warmup is  what we call Priming the System.

The goals of priming the system are to physiologically and mentally prepare the body for movement. During this section of our warm up, we aim to:
-	Increase Heart Rate
-	Increase Focus
-	Perform general movement patterns related to the areas of the body we will be working

Priming the System typically involves a calisthenics-based exercise that can be ramped up as we begin getting more warm. These should be exercises that you can begin cold without issue – therefore they typically don’t involve huge ranges of motion, high-level explosiveness or heavy resistance. 
Priming usually lasts 3-5 minutes, is moderate in intensity and should be continuous to keep the heart rate up.

This is a basic, but incredible exercise for developing cardiovascular health, power and agility in the lower extremity. 

Your goal should be to keep ground contact time to a minimum. Try quick flicks with your ankle while keeping the core tight. Training like the floor is "hot lava" will improve reactivity - or your speed and efficiency in plyometric movement.

Modifications: jump rope, single leg, lateral movements, patterns

Ankle Bounding

Hops are amazing for building leg strength, stability and explosiveness. Perform both sides

The goal is to land centered over your foot with good landing mechanics. Absorb landing by compressing and springing through the hip, knee and ankle with core tension. 

With this single leg variation, it is even more important (and difficult) to maintain proper alignment. If you find yourself landing with poor form, reduce the side hop height or distance until you're in control.

This helps solidify good landing technique and deceleration ability. This is critical for improving performance and longevity.

Modifications: Double leg, less/more distance, less/more height

Side Hops, Single Leg

This is a great drill to include in a warmup, core or mobility circuit. 

This dynamic plank variation challenges the hip flexors and abdominals primarily while the rest of the body stabilizes. They are excellent for total body mobility, stability and coordination.

Mountain Climbers

Priming the System

This sequence is a mobility + stability warmup for the lower leg region. 

With mobility, we train our body to get into and control ranges of motion related to our activity. 
With stability, we prepare the body to stabilize our joints during activity in order to prevent injury and improve performance. 

We do this by “turning on” muscles in the region. There is usually less range of motion in these exercises, and the idea is to now increase control of that mobility we work on. 

Remember that certain movement patterns hit multiple areas and therefore may be more time-efficient.

This exercise has excellent for functional carryover to athletics as we are often pushing off on one leg from various angles. Perform both sides.

This is great for injury prevention because it begins to mimic controlling landings and decelerating from cuts and pivots. 

Notice the angle of the body. This stresses full ROM and mimics takeoff angles. The same can be done with a slant board or step. 

Research shows eccentric exercises (slow & controlled lowering phase) are extremely beneficial for tendon issues. This can be a great exercise for those with achilles tendon pain provided it is progressed appropriately.

Modifications: slant board, off of a step, weighted, double leg

Single Leg Calf Raise, Wall

This exercise has excellent for functional carryover to athletics as we are often pushing off on one leg from various angles. Perform both sides.

This is great for injury prevention because it begins to mimic controlling landings and decelerating from cuts and pivots. 

Notice the angle of the body. This stresses full ROM and mimics takeoff angles. The same can be done with a slant board or step. By performing this with a bent leg, we stress the soleus muscle of the calf.

Research shows eccentric exercises (slow & controlled lowering phase) are extremely beneficial for tendon issues. This can be a great exercise for those with achilles tendon pain provided it is progressed appropriately.

Modifications: slant board, off of a step, weighted, double leg

Single Leg Soleus Raise, Wall

This exercise has excellent for functional carryover to athletics as we are often pushing off on one leg from various angles. This is a great one to improve triple extension (hip, knee and ankle) mechanics which we often use in jumping and running. Perform both sides.

This is great for injury prevention because it mimics controlling landings and decelerating from cuts and pivots. 

Notice the angle of the body. This stresses full ROM and mimics takeoff angles. The same can be done with a slant board or step. 

Research shows eccentric exercises (slow & controlled lowering phase) are extremely beneficial for tendon issues. This can be a great exercise for those with achilles tendon pain provided it is progressed appropriately.

Modifications: slant board, off of a step, weighted, double leg

Triple Extension Raise, Single Leg

The anterior tibialis muscle is important for foot and ankle stability. It has a massive role in decelerating us so we can convert our momentum from a horizontal run to a jump. We do this a lot in tricking during pivots. 

When contacting heel first, the anterior tibialis must slow the foot down so it can hit the floor with control. If its weak, we have "no brakes" and tend to get excess stress on the knees and hips to control that momentum.

For this exercise, try to raise your toes as high as possible and actively squeeze your shin muscles while walking. You should feel these muscles working towards the end of your set.

Heel Walking

Lower Leg Sequence

This sequence is a mobility + stability warmup for the upper leg region. 

With mobility, we train our body to get into and control ranges of motion related to our activity. 
With stability, we prepare the body to stabilize our joints during activity in order to prevent injury and improve performance. 

We do this by “turning on” muscles in the region. There is usually less range of motion in these exercises, and the idea is to now increase control of that mobility we work on. 

Remember that certain movement patterns hit multiple areas and therefore may be more time-efficient.

The hip 9090 stretch is called this because of the 90 degree angles your hip will make. 

The hip is a ball and socket joint. This means that in order to train our mobility in an effective way, we will want to explore and be less linear with this stretch. 

The hip 90/90 is a great way to explore the surfaces of the hip joint and to really move into your restrictions.

This drill is a great way to warm up your hips and core as it is ACTIVE. Think of allowing one hip to trail while the other aims for the floor to encourage hip opening.  

You should not be feeling any pain in your lower back, hips or knees.

Modifications: Hand Assist

Dynamic Hip 90/90

The sprinter single leg deadlift mimics athletic movements that require a hip hinge and simultaneous hip drive. Sprinting, yes, but I know my tricking athletes are noticing this closely resembles a swing through transition. It is also similar to a cheat takeoff position.

Training this athletic cross pattern trains our coordination, power and stability, improving our movement efficiency. 
Keep core tensioned so that you move primarily through the hips. 

If your hamstrings are tight, allow for more of a knee bend and progress to a straighter (but “soft”) knee over time. You can also progress in power applied to the movement.  Hold the end position for 1-3 seconds before initiating the next rep. 

Modifications: weighted, balance pad, banded, jump

Sprinter Single Leg Deadlift

The Copenhagen plank is an incredible but underutilized side plank variation with emphasis on the adductors. 

These muscles are located in the inner thigh and are often undertrained even though they are necessary for efficient athletic movement. They aid in single leg stability and transfer of power from the upper to lower extremities via several anatomical slings (Lateral, Anterior Oblique, etc.)

To do it right: 

1) Get into a sidelying position with your elbow stacked directly under your shoulder. Use a padded but firm elevated surface for your top leg (such as a bench or padded box). 

2) Tensing your core, rise to a side plank with the bottom leg bent. Push into the surface using only your top leg to rise. Lower with control. 
3) Maintain neutral spinal, shoulder and lower extremity alignment

4) Hold the top position for 1-2 seconds before returning to the starting position

Modifications: Holds vs dynamic, bent leg vs straight, on floor vs elevated

Copenhagen Lifts

The Cossack Squat is an amazing strength, mobility and coordination drill for the lower extremities. It is helpful in mobilizing our feet and ankles, knees, hips and lower back. 

To do it right:

1) Begin in a wide stance that is comfortable for you

2) Shift to one side, performing a single leg squatting motion while the free leg remains grounded 

3) Spin the free leg outwards while keeping heel contact to mobilize the adductor and hamstrings

4) Hold for 5-10 seconds before returning to a stand

5) Only perform this to a depth where good form and alignment are maintained

6) Perform on both sides for 1 repetition

Cossack Squat

Upper Leg Sequence

This sequence is a mobility + stability warmup for the spine and upper body region. 

With mobility, we train our body to get into and control ranges of motion related to our activity. 
With stability, we prepare the body to stabilize our joints during activity in order to prevent injury and improve performance. 

We do this by “turning on” muscles in the region. There is usually less range of motion in these exercises, and the idea is to now increase control of that mobility we work on. 

Remember that certain movement patterns hit multiple areas and therefore may be more time-efficient.

One of my favorite mobility drills! It is so effective in helping with the common movement restrictions we have in the hips and spine. 

Don't forget to rotate your head with the rest of your torso by looking at the ceiling (rotating towards the front leg).

Aim to get your elbow to the floor on the downward rotation, but not at the expense of form or pain.

Lunge with Thoracic Rotation

The alternating superman is a great way to train our dynamic stability. 

The Posterior Oblique Sling (POS) consists of the lat muscle working with the opposite glutes to produce both power and stability This system is activated with many athletic activities, such as in sprinting or gswitches. By training these muscles along their functional path, we improve our movement efficiency. 

To do this right: 

1) Begin on your stomach with hands overhead

2) Tension your core so that your lower back is in a neutral alignment (relatively flat)

3) Raise your leg and opposing arm behind you as shown. Special attention is placed on using your glutes while keeping your lower back from arching excessively. You should feel this intensely all along the POS line of tension (lat to opposite glute). 

4) Hold this position for 3-5 seconds before returning to the starting position.

Modifications: single/double arm, single/double leg, all limbs together

Alternating Supermans

This exercise is a precursor to the handstand pushup skill. It is great for improving overhead shoulder strength, power and stability - especially in a weight-bearing position. Pause for 3-5 seconds at the bottom of each rep to enhance the stability demands. 

This is useful in movements where our arms are planted on the floor (touchdown raiz, handstands, cartwheels, etc.)

Notice the tripod position between my hands and head at the bottom of the rep. This creates an efficient, stable base for the shoulder to push from.

Modifications: no pause, on knees, feet elevated, hands elevated

Pike Pushup, Pause

Framing the door is an amazing mobility drill to encourage opening in the pec major, pec minor, lats, teres major and other internal rotators of the shoulder.

- Begin with chin tuck + scap squeeze
- Bring arms OH, facing palms outward
- Bring elbows as close to body as possible while maintaining goalpost position
- Hold at bottom position for 5-10 seconds, and return to the top

You should feel all of the muscles between your scapulae and your lats firing HARD during this. The more consciously you squeeze the muscles in the back, the more your shoulders will open and the more your posture will improve. 

An alternative is doing it on the floor using a foam roller. 
I won’t say it’s a progression because the foam roller makes it easier from a postural stability standpoint, but more challenging from a mobility standpoint.

Framing the Door, Standing

Core/Upper Body Sequence

Movement preparation is where we do athletic movement that mimics our activity. We progress just as we did in Priming the System – meaning we ramp up in intensity over time while listening to our bodies. We also ramp up in complexity, starting with simple athletic drills and ending with basic movement patterns for our session. 

The idea of preparing for your session is to be thorough and mindful of all movements you might perform, while not fatiguing yourself mentally or physically for your session. You should feel like you took a bit of pre-workout or caffeine because your body has produced the feel good endorphins from your warm up. You should have a light to moderate sweat going and you should feel amped to perform, not tired.

Use a wall for support, bringing your leg up as high and as straight as possible. 

I like to point toes to reduce nerve tension and to drill toe point for kicking. A flexed foot is also ok if not painful or causing a 'pins and needles' sensation. 

Ramp up in intensity and range, listening to your body.

Front Leg Lift

Use a wall for support, bringing your leg up as high and as straight as possible. 

Notice I initiate the swing by facing the wall. After my kicking leg passes my stance leg, I turn my hips over to the side to mimic a side or hook kick range of motion. Keep your kicking leg in line with your shoulders. 

Ramp up in intensity and range, listening to your body.

Side Leg Lift

Use a wall for support, bringing your leg up as high and as straight as possible. 

Notice I am using both arms now, with my trunk fully square to the wall. A common mistake I see with this is people getting most of the motion from the lower back rather than the hip.

It is very important to tense your core here and move through the hips. Your leg will not go as high, but your will feel it more in your hip flexors (stretching) and glutes (working) rather than compressing your lower back.

Kick with your hips, not your back.

Ramp up in intensity and range, listening to your body.

Back Leg Lift

Thoracic whips are a great way to quickly improve thoracic and cervical spine mobility along with shoulder mobility. It is definitely a more aggressive technique which is better performed later on in the rehab process, as a movement prep before activity or as part of a mobility session. 

They look violent, but are perfectly safe and effective in improving thoracic spine mobility. This drill is great to address asymmetries from Tricking as we are frequently twisting to one side and not the other. This can also be used as a useful twisting drill to improve initiation and spotting.

It is important that we isolate this motion to the spine, rather than moving excessively through our shoulders.

Thoracic Whips

The skier and it’s variations are amazing for building single leg strength, stability, explosiveness and change of direction ability in a safer, controlled environment.

Skiers are a valuable exercise in preparing us to cut, pivot, take off and land in a 3 dimensional way as we often do in tricking and other athletics

Skier Jumps

This is a useful drill to train your kicks with momentum. This helps us work on kicking combinations and mimics the momentum and hip turnover we often see in Tricking.  

The more your turn your hips over in the round kick, the easier it will be to do so in the hook kick. Think of kicking something off of a table without ever hitting the table.

1 rep = round kick followed by the hook kick. 

If you need drills to progress these kicks, use light wall support and check out our KickStrong program!

Spinning Round - Hook

Movement Prep

No Equipment Tricking Warmup

Renato

Flip

Recovery Mode (Cooldown Routine)

I for the life of me cannot get the last two exercises lol

Rich

TSRX Kicking Warmup

I think I've just found my new fave warm up!

Challenging but rewarding at the same time

Baniaga

KB Warmup x Conditioning for Tricking

The only other thing I could ask for is a short summary list off all the exercises discussed at the end of a section. There was one in the stability section, but I don’t believe there was one for the mobility section. Otherwise very informative!

No Equipment Tricking Warmup

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