Z-Health – Neural Warm Up

Z-Health – Neural Warm Up

We’re going to start off with some bouncing. It should take about 10 to 15 seconds. Allow your body to move.

Get right into your feet and eyes. We’re going to do a little letter ball catching. We’re going to start off with upper-Body left hand. P, V. P. E. P. W. K. P. Another hand. Gamma. X. Gamma. A. E. Gamma. Gamma again. W. Okay. Continue to bounce. As you’re bouncing, you’re trying to relax, you’re trying to catch your breath. Warming up our eyes, warming our body.

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We’re going to go letter ball with a soccer ball. We’ll do a little bit of volleying. Set, X. E. F. F. V. K. P. Jump again.

Switch feet. E. Q. X. S. X. E. S. J. 2 more. X. X again. Okay. We’re going to go into extension. Spread your back. Spread the neck. Do a little bit of bouncing. You should be tall and straight. You’re going to hold good tall spine position, step out into a lunge. Anterior. It is about your spine, not your legs. A few rotations. Do this while standing tall. Rotate your legs. A little anterior lunge. It’s all good. Let go of any tension.

We’re going to go to our feet. We’re going to start off mobilizing the side of the foot. Roll your outside foot three times to the other side. Step out into a lunge. Turn to the inside 1, 2, 3, and then turn to the other side 1, 2, 3. Go back up.

Three more is the norm for soccer players. 1, 2, 3. 1, 2, 3. 1. Stand straight, control your spine, and then point your toes. 2. Pull the toes. About five times. Big ankle circles. The other side. Pull and point. Complete circles. You can also catch your balance if necessary. Now, place your foot behind you and rest your toes on the ground. 3 dips. Three dips from the ankle to the inside. The other side. Drop to the outside. 3, middle. Ankle to your inside, 3. Ah. Feeling good.

Place your foot forward. Place your foot forward and draw a circle around the ball of your foot. Let’s do 5 in each direction. The other side. Make one more ankle circle. Stand straight, keep your spine straight, and then place the leg behind. Let’s do 3 ankle circles here, 3 ankle circles in the other direction, other side, control, foot here, trying to mimic our sprint cycle a little bit. That’s it. Now, shake it out.

Take a seat at our feet.

Anterior 45-degree lunge, with your feet facing forward. Keep your front leg straight and make a big knee circle. You must control your spine. Switch to the other side. Change sides. Switch to the other side. Turn the toes outward. Relax and enjoy it. The other side. Anterior lunge. Anterior lunge. Turn your front foot out, and then circle your knees. It should feel hot. All right, so you’ve done some feet, some ankles, some knees. Let’s reset our posture, get tall, lengthen, turn the arms out. Extend. Extend. Add one more. Extend.

Get a chair, or anything else that you can place your feet on.

We’re going to do a couple little nerve glides or nerve flosses. Foot goes up. Toes should be to the outside. Pull your toes up. From here, it’s just basically like a hamstring stretch. You come in, it’s going to be fairly intense, bend and extend the knee 5 times. 1, 2, 3, 4, 5. Switch legs. Again, pull the toes up to the outside, lean in, and we’re going to bend and extend the knee. 1, 2, 3, 4, 5.

It is all right. Whoo. All tension should be released.

From here, we’re going to go to our eyes.

Tall spine. Thumb in the front. We’re going to make a big H keeping our head still. We’re going to follow our thumbs with our eyes. Stretch for the corners. Reverse the direction. From there, you will see circles. We’re going to follow the thumb again. Good spinal position. Big circles. Switch the fingers in the middle. Move them closer. You should really try to explore their eye ranges of motion.

Go back to nerve glides. Retire to your chair.

Foot goes out. Point your toes and then turn your toes. Point, toes in, hamstring in stretched position. Again, bend your knee and pump the knee as soon as it feels good. 1, 2, 3, 4, 5. The opposite side. Point your toes to the side. 1, 2, 3, 4, 5. Excellent.

Restore the sight before our eyes. We’re tall. Keep your thumb in focus. Push it towards your nose. These are known as pencil pushes-Ups or thumb push-If you feel the need, do some ups. You should do 5 reps. Keep track of the whole time. Now, let go of any tension. Roll out, then extend. Keep resetting your posture. We’re going to do some of that nerve work for the upper-body. Place your right hand on the table, and spread your fingers. Next, move your wrists backwards, locking the elbow. Turn your head five times. Lift your shoulder blade and move forward. 1, 2, 3, 4, 5. Opposite direction. 1, 2, 3, 4, 5. Keep your fingers straight. The opposite side. Spread your fingers and wrists, then lock the elbow. Extend your arm outwards. Turn your head and lift your shoulder blades. 1, 2, 3, 4, 5. 1, 2, 3, 4, 5.

We’re going to go to near-far exercises. Hold one thumb close, pick something in the distance, you’re going to switch 20 times. 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. Switch as fast as possible if you can still clearly see each target.

You can now glide to the radial nerve. You’re back in your good neutral stance. Spread your thumb across the palm. The wrist should be bent forward. Lock the elbow and turn the shoulder in. Reach out to the side. Turn your head to the side. 1, 2, 3, 4, 5. 1, 2, 3, 4, 5. The opposite side. Place your thumb on the palm. Reach your hand out and bend at the wrist. Head away with your shoulder blade down. 1, 2, 3, 4, 5. 1, 2, 3, 4, 5. Reset your posture. Externally, rotate. Toss back. You should feel pretty good.

What we’re going to do now is called saccades. We’re going to be doing eye switches. We’re going to hold our thumbs up, look at one thumb without moving your head just switch back and forth. 1, 2, 3, 4, 5, 6, 7, 8 … 12, 13, 14, 15, 16, 17, 18, 19, 20. You can switch to vertical 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. Here you go. 20 switches up and down. 20 switches up or down.

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Now what we’re going to do here is we’re going to go to one more nerve glide for our upper-Good height spine position. Spread your fingers and pull the wrists back. Flex the elbow or bend it. Take it out to the side. Turn the thumb forward, shoulder blade down. Head away. You’re going to do this. 1, 2, 3, 4, 5. And, 1, 2, 3, 4, 5. 1, 2, 3, 4, 5. This should be felt in your little finger or ring finger. The other side.

Spread your fingers, pull back and bend your elbow. 1, 2, 3, 4, 5. 1, 2, 3, 4, 5. 1, 2, 3, 4, 5. It’s all good. We’ve done our nerve glides. We’ve done some of our vision work. Now, let’s get in our hips. Bend your knees. You’re going to do a little bit of a hula. 1, 2, 3, 4, 5. Then, go the opposite way. 1, 2, 3, 4, 5. 1. 2, 3, 4, 5. The same thing: Bend your knees slightly and the other side. 1, 2, 3, 4, 5. 1, 2, 3, 4, 5. Opposite lunge. Stand tall. Stand tall with your knees slightly bent. Again, hula-hooping. 1, 2, 3, 4, 5. Opposite direction. 1, 2, 3, 4, 5. This neutral position is quite comfortable.

Head goes one way, hips go the other. It is also called an hourglass. 3, 4, 5. Opposite direction. Go slowly with this if you need to, especially if you’ve had low back or hip issues before. Let’s wake up our hips just a little bit. Steer straight, have a good spine and raise one leg. You’re going to do what we call pendulums.

Follow the instructions. I don’t know how many I’m doing. It feels good. The other side. Keep your height. Lift up. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Okay. You can shake it out. We’re going to go to working your inner ear. Keep your thumb extended. You’re going to do yes, yes, no, no, so keep your eyes focused on your thumb. 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. Switch. You’re now going to do up and down. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. Target must be kept clear all the time. If it gets blurry, you’re going too fast.

Let’s go to the low back. Take a slightly wider stance. Bend your knees. Continue to lengthen your spine. Turn to the side. Roll around. You’re not going very deep. You’re just imagining there’s kind of a barrel in your abdomen. You’re trying to roll over it or get that shape, just to mobilize your low back. That’s 2 each direction. Let’s do 2 more. 1. If you are able, dig a little deeper. Awesome. Feeling good.

Let’s go to our mid back. What you’re going to do, bend your knees slightly. Make sure you’ve got that good, tall spine. Imagine you’re getting punched in the chest. You’re going to round the chest, push your chest back out. Round. Do not allow your hilt to tilt back as you climb. That’s 4, 5, let’s do 2 more. 6, 7. It’s all good. It feels good.

Up here, we’re going to go to our necks. It’s nice and tall. You’re going to be rotating. Imagine there’s a board here. 1, 2, 3, 4, 5. Tilting from side to side. 1, 2, 3, 4, 5. You should only go so far as you are able to comfortably. We’re going to do a chicken exercise. Go forward and back. 1, 2, 3, and 5 Continue this process, but now tuck your chin. 1, 2, 3, 4, 5. Very good.

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Give it a second. Get rid of any tension. We’re going to go back to our inner ear. You’re going to have your thumbs out. Start with your right hand. Keep your right thumb, eye, shoulder, and head locked together. Rotate, 2, 3. Rotate, 2, 3. The target should be clear all the time. Let’s go up in diagonals. 1, 2, 3; 1, 2, 3. Opposite direction. 1, 2, 3. Last one, 2, 3. Awesome.

This should be shaken. We’re going to go to shoulder figure 8s, 1, 2, 3, 4, 5. You can also relax on the other side by 1, 2, 3, 4, 5. Top and bottom figure 8, 1, 2, 3, 4 5. Other side, 1, 2, 4, and 5. That should be shaken. Assemble your arms like this. Big elbow circles. 1, 2, 3, 4, 5. Then, go the opposite way. 1, 2, 3, 4, 5. This is how you use your wrists. You just need to wave them back and forth. Side-by-side do some Karate Kid stuff, 2, 3, 4 5. Release with a tight fist. Release your fist tight. Release with a tight fist. It’s all good. All tension is gone.

We’re going to go into a little sprint work. These are called gorilla swings. Swing your arms like a gorilla. With thumb on top, loose fist. After about the tenth rep, we’re going to slowly start to bring our elbows in, moving toward a better arm swing for sprinting. As you start to get to the sprint position, lengthen the spine, control the abdomen, a little bit more tension, and we’re now into a basic sprint mechanic, 2, 3, 4, 5, 6, 7, 8, control the spine, 10, 11, 12, 13, 14, 15, 16, go, 17, 18, 19, 20. Good.

This should be shaken. Now, do a little balance drill. We’re going to get into a sprint position. It’s going to look like this. Up, down, up, down, hold, hold, hold, hold. All right, now to the other side. Hold, hold. When you’re doing that, you think head up, hips up, heel up, toe up. All right, that’s going to be your basic sprint mechanic.

There is one more thing you can do from here. You will need to work on the core as well as the arms in order to be able to push people off. It’s going to be kind of a specialized plank for pushing people. Set the arms at 90 and push past 90. Get out of here. Lengthen, 20 seconds. 20, 19 … If you want to make it harder, work your way back. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Release. Release.

2 big breaths. If you think you’re ready to go, bounce. 9, 8, 7, 6, 5. Now, take 2 big, deep breaths. Next, do a 40, 50% sprint to see if you feel any discomfort. If you feel it’s still tight or uncomfortable, return to the drills and continue hitting that area. Otherwise, you’re good to go.

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