USING NEURO-MUSCULAR FACILITATION TO REDUCE INJURY

AND IMPROVE PERFORMANCEThe magic of smart warm ups

Recruit motor units to improve

functional movement patterns

through activation and facilitation.

(It’s kind of like breakfast, it might feel like a waste

of time when you want to head out the door, but

you will be grateful later)

ACTIVATION DRILLS

1. Take 4 mindful breaths, lengthening through the top of

your head

2. Push ups 5-10, add side planks

3. Walking lunges 5 a side (or up a flight of stairs)

4. A March, A Skip (40m each)

5. Butt Kicks (40m)

RECOVERYPrimal postures

1. Cross legged sitting on

the floor

2. Full Squat

3. Prayer Kneel

4. Drink water and eat

greens

OTHER RESCUE TOOLSCadence

Varied terrain

Be gradual about increasing speed 

Be gradual about increasing

mileage

Listen to your body

Run consistently (especially

Achilles Tendons)

If you want to do more - run stairs

and walk hills