Active Warm Up & Cool Down Routines
Applications & Requirements
AGE & LEVEL SPECIFICATIONS
Ages 7 & up. Pro to Youth. Workloads, recovery times, & intensities will vary – depending up age & ability level. Proceed slowly & build a solid base of consistency & strength before progressing.
PROGRAM DIRECTIVES
Abide by all program workload directives, applications, & intensity requirements to ensure work loads & recovery rates are proportionate. This program requires usage with prescribed equipment for maximum results.
RECOVERY & INJURY PREVENTION GUIDELINES
If you experience extended soreness during this program:
- Cut back on rep amounts or intensities FIRST.
- Cut back on drill amounts SECOND.
- If soreness persists, take days off & then start again.
OVERSIGHT REQUIREMENT
If you experience any type of sharp pain or become injured, stop immediately & seek medical advice. Athletes who are actively in their seasons need to carefully monitor game work loads & ensure proper recovery levels for their next game.
This is a fully encompassing arm care & recovery program for pre-game warm up & post game cool down – which was developed by MLB player developers. Over 15 years of data, research, & on field results have gone into this program to help athletes maximize their performance. This program should be used with the prescribed equipment (see below) to maximize its results. Proper form & sensory feedback is required during all routines, which can be attained with prescribed equipment or a trained player developer.
This program provides pro grade warm up & cool down routines for your body, arm, shoulder, scap loading, & kinetic chain reaction. All exercises are categorized within video playlists – making it easier for you to learn & implement this program into your process. Refer to the below playlists for all exercises, circuits, & routines:
EXERCISE PLAYLISTS
Perceived Effort Level (PEL)
The amount of effort or intensity level per rep. 100% is max intensity. 90% is controlled high intensity. 80% is medium intensity.
Required Equipment
Warm Up Circuits
1Activation Warm Up Circuit
You will utilize your Torsion Hip Loop with the following routines. The following circuit will get your motor patterning warmed up and provide the necessary blood flow to ensure your body is optimized for the day’s work. ‘THL’ denotes exercise usage with the VPX Torsion Hip Loop.
2min jogs: Light jog for 2min straight.
5 90′ sprint/walks: 70% PEL. Walk back to start.
2 high knees: 70% PEL. No return walk.
2 high bounders: 70% PEL. No return walk.
2 side shuffles (THL): 70% PEL. No return walk.
2 side lungers: 70% PEL. No return walk.
2 karaoke twists: 70% PEL. No return walk.
2 backwards run: 70% PEL. No return walk.
2 jumping jack side shuffles: 70% PEL. No return walk.
2 leg swings (alternate legs): 70% PEL.
4-6 sprints: 90% PEL. No return walk.
2Daily Flex Traction Circuit
Application & Directives
After you have completed your Daily Activation Warm Up Circuit (listed above), you will conduct this Daily Flex Traction Series, which works towards improving your flexibility & mobility. This enhances muscular response, motor pattern sequencing, & increases your ROM’s (range of motion). The more degrees of mobility, the higher potential for increased athleticism & balanced force loading.
Things to Consider
Ensure your breathing is steady, deep, & exhales entirely. Hold each pose for a minimum of 15-20sec. To increase each pose’s flexibility properties, flex muscles at the top & bottom of each pose to increase blood flow. Repeat Series #1 – #9 two times to complete one flex traction circuit.
3Arm & Shoulder Activation Circuit
Overview & Usage
After you have completed your Daily Flex Traction Series, it is time to start getting your arm & body conditioned for the day’s workload. This VPX Arm, Shoulder, & Scapula Series requires our Torsion Velocity Band System to optimize arm & shoulder mobility & recovery. All exercises have been provided an instructional video – which are located here.
Application & Directives
Each exercise (in the playlist) should be done 8-10x with a 2-3sec count on the eccentric movement (decel or return-to-starting-position move). A minimum 80% PEL with no more than 90% PEL is required for all exercises.
Things to Consider:
Ensure your breathing is steady, deep, and exhales entirely. Do NOT overextend the bungee resistance, but ensure it has tension at the start of each exercise. Do NOT allow the bungee resistance to “sag” or become disengaged throughout the entire ROM of each exercise. Ensure proper form and follow all directives within the video to maintain posture and proper stress loads.
Cool Down Circuits
1Post Game or Post Workout Cardio Routines
Overview
This daily cardio management plan provides a fully encompassing cardio workload. Monitor & ensure proper recovery rates. Conduct the entire day’s cardio workload on the specified day. If outdoors, use age specific field dimensions to conduct daily cardio circuits. Refer to ‘Treadmill Usage’ section (below) if you cannot run outdoors.
Outdoor Usage
Jog/Sprint/Walks and Center & Gaps circuits are to be conducted entirely on the warning track of a baseball or softball field – or a total of 260’ (14 and up) or 200’ (13 and below). Starting position will be a foul line with your ending position being the opposite foul line. Use age specific field dimensions to conduct daily cardio circuits. Use ONLY plans that denote OUTDOOR usage if you are running outdoors.
Treadmill Usage
If you cannot get outside and must use a treadmill to conduct your day’s cardio plan, utilize ONLY plans that denote TREADMILL usage. When running on a treadmill, ensure you are utilizing a minimum of 3-incline setting.
2Off Season Treadmill Cardio Plan
Mondays: 25min cardio flush on minimum incline 3+ setting w/ minimum 6+ speed setting.
Tuesdays: Five 2min runs on minimum incline 3+ setting. 2min 90% PEL sprints @ 7+ speed setting. Rest for 120sec between.
Wednesdays: Ten 30/30/30s on minimum incline 3+ setting. 30sec 100% PEL sprint (8+ speed setting), 30sec 80% PEL jog (6+ speed setting), 30sec walk. Repeat with no rest.
Fridays (see circuit below): Agility & fast twitch muscular response circuit. 85% PEL for 10 total minutes. Rest 30sec between exercises.
Saturdays: 20min cardio flush on minimum include 3+ setting.
Sundays (see circuit below): Agility & fast twitch muscular response circuit. 85% PEL for 20 total minutes. Rest 30sec between exercises.
3In Season Treadmill Cardio Plan
After elongated game appearance (2+ days rest between next game appearance): 25min cardio flush on minimum incline 3+ setting w/ minimum 6+ speed setting.
After elongated practice or workout: Eight 30/30/30s on minimum incline 3+ setting. 30sec 90% PEL sprint (8+ speed setting), 30sec 80% PEL jog (6+ speed setting), 30sec walk. Repeat with no rest.
Day after elongated practice or workout (1 day rest between next game appearances): Four 2min runs on minimum incline 3+ setting. 2min 90% PEL sprints @ 7+ speed setting. Rest for 120sec between.
Day after full practice day w/ 1+ days between games: Six 2min runs on minimum incline 3+ setting. 2min 90% PEL sprints @ 7+ speed setting. Rest for 120sec between.
Day before next game appearance: Eight 60/60s on minimum incline 3+ setting. 60sec 100% PEL sprints @ 7+ speed setting. Rest for 60sec between.
Post game cool down: 20min cardio flush on minimum include 3+ setting.
4In Season Outdoors Cardio Plan
After elongated game appearance (2+ days rest between next game appearance): 25min cardio flush or 12 poles @ 90% PEL w/ 60sec rest in between poles. 80% PEL. Refer above for treadmill application.
After elongated practice or workout day: 8 jog/sprint/walks. 90% PEL jog to gap, 100% PEL sprint to opposite gap, walk to foul line. Repeat w/ no rest. Refer to above for start & end instructions.
Day after elongated practice or workout (1 day rest between game appearances): 4 two minute runs. 80% PEL running for 2min straight. Rest for 120sec. Repeat. Refer above for treadmill application.
Day after full practice w/ 1+ days rest between games: 6 two minute runs. 90% PEL running for 2min straight. Rest for 120sec. Repeat. Refer above for treadmill application.
Day before next game appearance: Ten 100% PEL sprints from foul line to center field. If you are not on a field, then spring for a total of 175’. Walk back & then repeat. Refer above for treadmill application.
Post game cool down: 20min cardio flush. Refer 0above for treadmill application.
5Stretching Cooldown
Application & Directives
After you have completed your cardio for the day (listed above), you will conduct this cooldown stretching routine.
Things to Consider
Ensure your breathing is steady, deep, & exhales entirely. Hold each pose for a minimum of 15-20sec. To increase each pose’s flexibility properties, flex muscles at the top & bottom of each pose to increase blood flow. Repeat Series #1 – #9 two times to complete one flex traction circuit.
Other Phases of this Training Program
Disclaimer
Understanding & Responsibility
I am aware that Velopro Sports, LLC, Velopro Baseball, LLC, Velopro Softball, LLC, Velopro Tennis, LLC, Velopro Golf, LLC, Big League Edge, LLC, and all contributing persons, members, managers, partners, organizations, businesses, coaches, coordinators, clinicians, developers, designers, marketers, and any other person(s), business(es), and organization(s) may not or are not medical doctors and may not or are not qualified to determine a participant’s or athlete’s physical capability to engage in strenuous exercise. Medical clearance from a certified physician may be required prior to participation in any exercise program or when engaging in any of the exercises contained within this program, its drills, directives, information, course work, routines, circuits, plans, managements, applications, and any other affiliated programming, drills, directives, information, course work, routines, circuits, plans, managements, and applications
Waiver & Release of Liability
READ CAREFULLY BEFORE PERFORMING ANY EXERCISES IN THIS PROGRAM: I UNDERSTAND AND ACKNOWLEDGE THAT THERE ARE RISKS INVOLVED IN PARTICIPATING IN ANY EXERCISE PROGRAM OR ANY EXERCISES CONTAINED WITHIN THIS PROGRAM. IN CONSIDERATION FOR BEING ALLOWED TO UTILIZE THE INFORMATION IN THIS PROGRAM, I AGREE THAT I WILL ASSUME THE RISK AND FULL RESPONSIBILITY FOR DETERMINING THE NEED FOR MEDICAL CLEARANCE FROM MY PHYSICIAN AND OBTAINING SUCH CLEARANCE, THE SAFETY AND EFFICACY OF ANY EXERCISE PROGRAM(S), DRILL(S|), INFORMATION, TRAINING DIRECTIVE(S), ROUTINE(S), CIRCUIT(S), PLAN(S), MANAGEMENT(S), AND APPLICATION(S) RECOMMENDED TO ME, AND ANY AND ALL INJURIES, LOSSES, OR DAMAGES, WHICH MIGHT OCCUR TO ME OR TO MY FAMILY WHILE UTILIZING THE INFORMATION IN THIS PROGRAM AND TO THE MAXIMUM EXTENT ALLOWED BY LAW I AGREE TO WAIVE AND RELEASE ANY AND ALL CLAIMS, SUITS, OR RELATED CAUSES OF ACTION AGAINST VELOPRO SPORTS US, LLC, VELOPRO BASEBALL, LLC, VELOPRO SOFTBALL, LLC, VELOPRO TENNIS, LLC, VELOPRO GOLF, LLC, BIG LEAGUE EDGE, LLC, OR ANY COACHES, INSTRUCTORS, CLINICIANS, MANAGERS, EMPLOYEES, PARTNERS, DEVELOPERS, DESIGNERS, MARKETERS, AND ANY OTHER PERSON(S), BUSINESS(ES), ORGANIZATION(S), AND ANY OTHER AFFILIATED BUSINESSES, PERSONS, OR ORGANIZATIONS FOR INJURY, LOSS, DEATH, COSTS OR OTHER DAMAGES TO ME, MY HEIRS OR ASSIGNS, WHILE UTILIZING ALL THE INFORMATION OR PARTAKING IN THE EXERCISES CONTAINED WITHIN THIS PROGRAM OR ITS AFFILIATED PROGRAMS. I FURTHER AGREE TO RELEASE, INDEMNIFY, AND HOLD HARMLESS VELOPRO SPORTS US, LLC, VELOPRO BASEBALL, LLC, VELOPRO SOFTBALL, LLC, VELOPRO TENNIS, LLC, VELOPRO GOLF, LLC, BIG LEAGUE EDGE, LLC, OR ANY COACHES, INSTRUCTORS, CLINICIANS, MANAGERS, EMPLOYEES, PARTNERS, DEVELOPERS, DESIGNERS, MARKETERS, AND ANY OTHER PERSON(S), BUSINESS(ES), ORGANIZATION(S), AND ANY OTHER AFFILIATED BUSINESSES, PERSONS, OR ORGANIZATIONS FROM ANY LIABILITY WHATSOEVER FOR FUTURE CLAIMS PRESENTED BY MY CHILDREN FOR ANY INJURIES, LOSSES OR DAMAGES.
Disclaimer
Strength training and sporting activities involve(s) a potential risk for serious injury. The techniques, drills, and training directives discussed and utilized in this program are being demonstrated by highly trained professionals. No one should attempt any of these techniques without proper personal instruction from trained instructors. Anyone who attempts any of these techniques, under supervision or not, assumes all risks. Velopro Sports, LLC, Velopro Baseball, LLC, Velopro Softball, LLC, Velopro Tennis, LLC, Velopro Golf, LLC, Big League Edge, LLC, and all contributing persons, members, managers, partners, organizations, businesses, coaches, coordinators, clinicians, developers, designers, marketers, and any other affiliated person(s), business(es), and organization(s) shall not be liable to anyone for use of any of these exercises, drills training directives, or instructions. This is an informational program only. The data and information contained within this program herein is based upon information from various published as well as unpublished sources and merely represents training, strength and conditioning, and sports related development literature and practices – as summarized by the author and editor. Velopro Sports, LLC, Velopro Baseball, LLC, Velopro Softball, LLC, Velopro Tennis, LLC, Velopro Golf, LLC, Big League Edge, LLC, and all contributing persons, members, managers, partners, organizations, businesses, coaches, coordinators, clinicians, developers, designers, marketers, and any other person(s), business(es), and organization(s) makes no warranties, expressed or implied, regarding the currency, completeness, or scientific accuracy of this information, nor does it warrant the fitness of the information for any particular purpose. This summary of information from unpublished sources, books, research journals, training ideals, and articles is not intended to replace the advice or attention of health care professionals. It is not intended to direct their behavior or replace their independent professional judgment. If you have a problem with your health, or before you embark on any health, fitness, or sports training programs, seek clearance from a qualified health care professional.
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