EliNotes

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June 2025 Warm-Up ​

Overview ​

  • Bike

  • TKE

  • Balance board combo

  • Walking on foam roller

  • Trampoline combo

  • Bosu combo

  • Gymnastics mat combo

  • Gymnastics mat hurdle combo

  • Hurdles combo

  • Ropes

  • Agility combo

  • Tic-Tac combo

  • Gymnastics mat resistance band combo

  • Resistance band footwork combo

  • Shoulder x Shoulder

  • Sled combos

  • SL 1st step skip with resistance

  • A-skip ankle and hip resistance

  • B-skip with ankle resistance

  • C-skip with ankle resistance

  • Sky skips without resistance

  • Hip flexor static stretch

  • Groin split combos

  • Box combos

  • Neymar/Ramos

  • Roadrunner hamstring combo

  • Hang and twist combo

  • Squats on ball

  • Roll-out wheels

Trampoline combo ​

  • Tap Tap squat
  • Tap Tap feet turned left/right
  • SL straight-leg groin stretch kick-outs, alternate sides
  • SL straight-leg hamstring stretch kick-outs, alternate sides
  • Tap tap 180 squat
  • SL RDL to plyo

Bosu combo ​

  • SL skater lunge bounding x22
  • SL tap in center to DL landing, alternate legs
  • SL tap in center to split lunge, alternate forward leg
  • Asymmetrical DL jump, one foot on Bosu 4 es
  • Multidirectionals

Perform with high knees when able to:

Gymnastics mat combo ​

For all zig-zags stay on toes!

  • Gymnastics mat DL forward hops, toes forward, heels back
  • Gymnastics mat SL forward hops, toes forward, heels back
  • Gymnastics mat DL zig-zag hops, heels forward and back
  • Gymnastics mat SL zig-zag hops, heels forward and back
  • Gymnastics mat DL frontal plane zig-zag hops, toes forward and back
  • Gymnastics mat SL frontal plane zig-zag hops, toes forward and back
  • Helicopter kicks 2x4
  • Dynamic plyo lunge to split 2x4

Gymnastics mat hurdle combo ​

  • Kneeling pop-up over hurdle to DL tap to DL landing x2
  • Kneeling pop-up over hurdle to DL tap to SL landing x2 es
  • Standing 180 transvere plane DL tap to DL landing x4 each way
  • Standing 180 transvere plane DL tap to SL landing x4 es
  • Frontal plane DL tap to SL landing x8 total

Hurdle combo ​

  • High kicks
  • Open gate to transverse turn
  • Hip extensions

Ropes combo ​

  • Alternating sagittal
  • Synchronized frontal
  • Synchronized sagittal

Agility combo with hurdles ​

  • Forward without crossovers
  • Sideways with crossovers
  • Forward with DL hops
  • Forward with SL hops

Hurdles:

txt
──
  │
   ──
  │
──

Tic-Tac Combo ​

  • DL tic-tacs
  • SL tic-tacs

Gymnastics mat resistance band combo ​

  • Frontal plane bounding
  • Sagittal plane SL skips with hip extension (skip forward on SL with opposite leg stabilized in hip extension, pedal hands as fast as possible)
  • Transverse split lunge to high knees (fast twitch alternate split lunge, then pivot 90 degrees into forward high knees with pedalling hands)

Resistance band footwork combo ​

  • Sagittal accelerations to high knee
  • High kicks (just to loosen hip flexors)
  • Open gate to backwards 45 shuffle
  • Backwards hip extensions (in place, just to loosen)
  • Multidirectional footwork with vest

Sled Combo ​

Maintain good ankle/knee/hip extension throughout!

  • Slow, high grip
  • Fast, low grip
  • High grip with 1233&44&

Box combo ​

  • Split-lunge deadlift 3x4
  • Split-lunge clean 3x4
  • Split-lunge snatch 3x4
  • Split-lunge snatch with high knees 3x4

Hang and twist combo ​

  • Windshield wipers
  • Toe-ups
  • Crossovers
  • Twisters