AIP Rothman Warm-Up

Working together with Dr. Kevin Freedman of Rothman Orthopaedics, we put together a warm-up that can be done before training and games. Start to finish, the entire warm-up takes 11 minutes. 

The warm-up takes pieces of The Pep and the FIFA-11 +, exercise regimens proven to reduce ACL tears by 90% when done correctly and daily. 

Goals:

• Prepare the body for exercise.
• Build strength and coordination.
• Reduce the chance of injury.

Considerations:

• Execute before training or a game.
• Complete individually or as a team.
• Should be done in an open space free of obstacles.

Exercises: 

1. Jog 20 yards/30 seconds
2. Skip 20 yards/30 seconds
3. Open the Gate: 10x (5/leg)
4. Close the Gate: 10x (5/leg)
5. Knee to Chest: 10x (5/leg alternating)
6. Walking Quad: 10x (5/leg alternating)
7. Frankenstein: 10 x (5/leg)
8. Walking Lunge Twist: (5/leg alternating)
9. Calf Raises with Both Legs: 10x
10. Lateral Single Leg Hop and Hold: 10x (5/leg)
11. Forward/Backward Double Leg Hop & Hold: 10x
12. Side Shuffle: 20 yards/30 seconds.
13. Single-Leg Airplane Touch: 10x (5/leg)
14. Nordic Hamstrings: 10x (partner needed)
15. Change Directions/70% Sprint. 4x. Use a 10-15 yard space, change directions and accelerate.

Download the accompanying PDF and/or watch our video on how to do each move.