What You’ll Discover in Z-Health Neural Warm Up
Z-Health – Neural Warm Up
We’re going to start off with some bouncing. In between 10 and 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. The other hand. Gamma. X. Gamma. A. E. Gamma. Gamma again. W. Okay. You can bounce again. 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.W. V. K. P. Bouncing again.
Switch feet. E. Q. X. S. X. E. S. J. 2 more. X. X again. It’s all good. We’re going to go into extension. Spread your back. Move your neck forward. Do a little bit of bouncing. Tall and nice. You’re going to hold good tall spine position, step out into a lunge. Anterior. It is about your spine, not your legs. You can also do some rotations. Do this while standing tall. Rotate your legs. A little anterior lunge. 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. Place your foot in front of yourself, and roll to the side. Step out into a lunge. Move to the side, 1, 2, 3, opposite, 1, 2. Return to the top.
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. Another side. Pull and point. You can do full circles. If necessary, you can catch your balance. Now, place your foot behind you and rest your toes on the ground. 3 dips. Three dips from the ankle to the inside. Another side. Drop to the side, 3, middle. Ankle to the inner, 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. Another side. Make one more ankle circle. Stand straight, keep your spine straight, and then place your leg behind you. 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. All right.
Take a seat at our feet.
Anterior 45 degree lunge, feet facing straight forward. Keep your front leg straight and make a big knee circle. You must control your spine. The other side. Reverse the direction. Now, turn your toes out. Another knee circle is for the front foot. Relax and enjoy it. Another side. Anterior lunge. To turn your front foot, extend your knee circle. It should be 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. Pull the toes upward, toes towards the outside, and pull the toes toward the top. 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. Get rid of any tension.
From here, we’re going to go to our eyes.
A 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. Try to reach for the corners. Reverse the direction. Circles will be drawn from here. We’re going to follow the thumb again. Good spinal position. Big circles. Switch the fingers in their middle. Move them closer. You should really try to explore their eye ranges of motion.
Go back to nerve glides. Return to your chair.
Foot goes out. Point your toes and turn your toes. Point, toes in, hamstring in stretched position. As soon as you feel the sensation, bend your knees and pump the knee. 1, 2, 3, 4, 5. The opposite side. Point your toes and toes in the opposite direction. Once your body is aligned, move forward and bend the knee to pump. 1, 2, 3, 4, 5. Excellent.
We’re back to our eyes. We’re tall. Keep your thumb in focus. Move it toward your nose, and push it out. These are known as pencil pushes-Thumb push or ups-Do as many ups as you can. You should do 5 reps. Keep track of the whole time. Now, let go of any tension. Roll out again and extend. You can keep going with this 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 the fingers, with the wrists behind, and 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. If you are able to see the target clearly, only switch as fast and furiously as possible.
Now, glide to the Radial Nerve Glide. 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. Turn your wrist inwards at the shoulder and lift your wrist. Turn your head and lower your shoulders. 1, 2, 3, 4, 5. 1, 2, 3, 4, 5. Reset your posture. Externally, rotate. Turn your head 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. Change to vertical 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. There you have it. There are 20 buttons left and right. 20 switches left and right.
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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 your 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. That should be felt on the little or ring fingers. Another side.
Spread your fingers and pull the elbow back. 1, 2, 3, 4, 5. 1, 2, 3, 4, 5. 1, 2, 3, 4, 5. We’re done. We’ve done our nerve glides. We’ve done some of our vision work. We want to get in touch with our hips. Bend your knees. You’re going to do a little bit of a hula. 1, 2, 3, 4, 5. You can go in the opposite direction. 1, 2, 3, 4, 5. 1. 2, 3, 4, 5. Do the same thing, bend your knees slightly. 1, 2, 3, 4, 5. 1, 2, 3, 4, 5. Opposite lunge. Stand tall. Keep your knees bent slightly at the knees. 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. Standing tall with a straight spine, lift one leg. You’re going to do what we call pendulums.
Follow the instructions. I don’t know how many I’m doing. It’s good. Another side. Keep your height. Lift up. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. It’s all good. Let that go. 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. It’s not 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. Keep your head up as you go. That’s 4, 5, let’s do 2 more. 6, 7. It is all right. It feels great to me.
Up here, we’re going to go to our necks. You’re tall and beautiful. 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. Limit your comfort to go only as far as possible. We’re going to do a chicken exercise. Turn your head forward and turn your 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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Take 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 thumb. Your eyes, thumb and shoulder should be locked together. Rotate, 2, 3. Another side: 1, keep your trunk still 2, 3. The target must remain in sight the whole time. Let’s go up in diagonals. 1, 2, 3; 1, 2, 3. Opposite direction. 1, 2, 3. 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, 3, 4, 5, and 5. You should shake that one. This is how to stretch your arms. Big elbow circles. 1, 2, 3, 4, 5. You can go in the opposite direction. 1, 2, 3, 4, 5. You can use your wrists to do this. Just wave your wrists back and forth. Watchband area: 4, Side-by-side do some Karate Kid stuff, 2, 3, 4 5. Release with a tight fist. Release with a tight fist. Release with a tight fist. It is all right. All tension is gone.
We’re going to go into a little sprint work. These are known as gorilla swings. Swing your arms as if you were 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.
You should shake it out. 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. 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. To prepare you for pushing people off, work on your core and arms. It’s going to be kind of a specialized plank for pushing people. Start with the arms. Set them at 90. Push beyond 90. Get out there. 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. Get up.
2 big breaths. If you think you’re ready to go, bounce. 9, 8, 7, 6, 5. Okay, take two big deep breaths and then do a light 40-foot sprint. See if there is anything that feels tight or uncomfortable. If it is, go back and hit the area with the drills. Otherwise, you’re good to go.
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