COURSE DESCRIPTION
In this section, you'll find different ways to warm up before a practice session or a round of disc golf. It is important to protect your most valuable asset i. e. your health.
Warming up your body minimizes the risk of injury when practicing and puts you in the right mindset to be active and ready to improve your technique.
Warm muscles enable you to play more consistently and without fear of injury when you are concentrating on making that gap or firing that huge drive down the fairway.
In the course you learn:
Learn the basic warm-up techniques
Widen your knowledge of what parts of your body need to be warmed up
Get your body ready to learn
Put you in a mindset of active learning
Avoiding injuries
Avery Jenkins
Avery Jenkins (#7495) is the 2009 World Champion. Avery has taught thousands of people all over the world and is arguably one of the most influential professionals in disc golf.
Your coach
Introduction
1
Introduction
Introduction
Introduction
1
Introduction to Warmups
1
Introduction to Warmups
Avery Jenkins introducing the warmup course and it's content.
00:24
Introduction to Warmups
Avery Jenkins introducing the warmup course and it's content.
00:24
Introduction to Warmups
1
Warming up the muscles
2
Warming up the muscles
Warming up the muscles
Warming up the muscles
2
Wrist rotation
1
Wrist rotation
Getting your wrists ready for work. Warms up your finger muscles and increases blood flow in your wrist area.
00:26
Wrist rotation
Getting your wrists ready for work. Warms up your finger muscles and increases blood flow in your wrist area.
00:26
Wrist rotation
1
Windmill
1
Windmill
This exercise engages the shoulders and upper back. It increases blood flow in your shoulder joint and warms your muscles.
00:31
Windmill
This exercise engages the shoulders and upper back. It increases blood flow in your shoulder joint and warms your muscles.
00:31
Windmill
1
Squat rotation
1
Squat rotation
A modified version of standing up torso rotation. Replicating the throwing motion and warming up the lower back and core muscles. Also, a light active stretch when done relaxed.
00:21
Squat rotation
A modified version of standing up torso rotation. Replicating the throwing motion and warming up the lower back and core muscles. Also, a light active stretch when done relaxed.
00:21
Squat rotation
1
Torso rotation
1
Torso rotation
We learn how to engage our core and get the big muscles fired up.
00:28
Torso rotation
We learn how to engage our core and get the big muscles fired up.
00:28
Torso rotation
1
Squats
1
Squats
Simple squats to fire up the legs and get your biggest muscles activated. A good way to elevate your heart rate and warm the whole body when repeated multiple times.
00:31
Squats
Simple squats to fire up the legs and get your biggest muscles activated. A good way to elevate your heart rate and warm the whole body when repeated multiple times.
00:31
Squats
1
Light stretching for the muscles, tendons and fascia
3
Light stretching for the muscles, tendons and fascia
Light stretching for the muscles, tendons and fascia
Light stretching for the muscles, tendons and fascia
3
Towel stretches
1
Towel stretches
Here we learn how to use a towel to stretch our upper body in a couple of different ways.
00:47
Towel stretches
Here we learn how to use a towel to stretch our upper body in a couple of different ways.
00:47
Towel stretches
1
Quadriceps stretch
1
Quadriceps stretch
Stretching up the quads. Just a light stretch is enough before the round or training.
00:34
Quadriceps stretch
Stretching up the quads. Just a light stretch is enough before the round or training.
00:34
Quadriceps stretch
1
Lunges
1
Lunges
Another good way to warm up your lower body and get your heart rate elevated. We all need more balance in our lives. This is a good exercise to practice balance at the same time as you are warming up for the session.
00:39
Lunges
Another good way to warm up your lower body and get your heart rate elevated. We all need more balance in our lives. This is a good exercise to practice balance at the same time as you are warming up for the session.
00:39
Lunges
1
Hip rotations with a leg
1
Hip rotations with a leg
This exercise warms up your hips and trains your balance at the same time.
00:26
Hip rotations with a leg
This exercise warms up your hips and trains your balance at the same time.
00:26
Hip rotations with a leg
1
Disc halo
1
Disc halo
Take a disc and rotate it around your head. Excellent and active warm-up for your whole upper body from your mid back, to your shoulders and elbows.
00:30
Disc halo
Take a disc and rotate it around your head. Excellent and active warm-up for your whole upper body from your mid back, to your shoulders and elbows.
00:30
Disc halo
1
Figure eight
1
Figure eight
Warming the shoulder with a figure eight motion. Good for upper body flexibility and acts as a mild stretch at the same time.
00:25
Figure eight
Warming the shoulder with a figure eight motion. Good for upper body flexibility and acts as a mild stretch at the same time.
00:25
Figure eight
1
Ankle rotations
1
Ankle rotations
Getting your ankles filled with warmth and blood. It is important to prevent ankle sprains and twists which are one of the most common injuries in disc golf. Warming up the ankles gives them more strength in the long run to resist injury.
00:26
Ankle rotations
Getting your ankles filled with warmth and blood. It is important to prevent ankle sprains and twists which are one of the most common injuries in disc golf. Warming up the ankles gives them more strength in the long run to resist injury.
00:26
Ankle rotations
1
Resistace band exercises
4
Resistace band exercises
Resistace band exercises
Resistace band exercises
4
Resistance band arm extensions
1
Resistance band arm extensions
Using a resistance band to replicate the throwing motion. Good for warming up the specific kinetic chain of backhand throw.
00:46
Resistance band arm extensions
Using a resistance band to replicate the throwing motion. Good for warming up the specific kinetic chain of backhand throw.
00:46
Resistance band arm extensions
1
Resistance band lateral walk
1
Resistance band lateral walk
Activating your hip extensors and glutes with an active resistance band exercise. This helps with your stability and warms your biggest and most important muscles ready to throw that disc.
Make sure your knees are pointing straight forward and not turning inwards when you step.
00:36
Resistance band lateral walk
Activating your hip extensors and glutes with an active resistance band exercise. This helps with your stability and warms your biggest and most important muscles ready to throw that disc.
Make sure your knees are pointing straight forward and not turning inwards when you step.
00:36
Resistance band lateral walk
1
Full throw warmups
5
Full throw warmups
Full throw warmups
Full throw warmups
5
Towel dry run
1
Towel dry run
Warming up the whole chain of motions by using a towel as a resistance. It is important to have resistance to avoid injuries. The goal is to practice easy and effortless throwing motion while having the luxury of not having to retrieve a bunch of discs from the fairway.
It is important not to make too many repetitions since this can be a very taxing exercise. Make sure your technique stays pure and intact the whole way!
00:52
Towel dry run
Warming up the whole chain of motions by using a towel as a resistance. It is important to have resistance to avoid injuries. The goal is to practice easy and effortless throwing motion while having the luxury of not having to retrieve a bunch of discs from the fairway.
It is important not to make too many repetitions since this can be a very taxing exercise. Make sure your technique stays pure and intact the whole way!
00:52
Towel dry run
1
New exercises daily!
6
New exercises daily!
New exercises daily!
New exercises daily!
6