A dynamic warmup should be completed prior to a workout, practice, or game to activate the muscles and prime the nervous system for movement. First, we recommend using the TB12 Vibrating Pliability Roller or Sphere in the major muscle groups to address areas of muscle tightness or restriction.
Once you finish your pliability, perform a dynamic warmup to get your heart rate elevated and activate your muscles. We recommend making your warmup as sport-specific as possible, using exercises like walking lunges, high knees, lateral shuffles, etc. that replicate the sport or activity you'll be performing. During this dynamic warmup, ladder drills can be beneficial to increase speed, quickness, and agility.
It is critical to move at the speed of sport during this warmup. Agility ladder drills will challenge your body and your mind to move at the speed of sport. Speed, quickness, agility, and general footwork are critical components of almost every sport, and an agility ladder allows you to train and develop these skills on a daily basis.
These drills will challenge the lower body stability with multidirectional and multi-planar movements and help to activate the muscles in the legs. There is also a mental component and level of concentration required to do agility ladder drills – this focus will be essential to carry over into practice or games.