Page 18 - Fully Equipped Playbook

FUNCTIONAL TRAINING
Here’s an idea of what a typical full body activation looks like for me...
First I foam roll my entire body. This takes about 3-5 minutes. It may hurt in the beginning but stick with it. No pain, no gain. Then I move onto my back for t-spine mobility. I focus on movements for my hips and back while on my knees. Then it’s on my feet to start my dynamic warm-up by doing 50 jumping jacks and 20 arm circles each way. Finally, I continue to move around using butt kicks, high knees, and various other exercises. A couple build up sprints later and my body feels primed to perform.
FUNCTIONAL TRAINING
Now that your body is activated, it’s time to focus on functional exercise. Functional training by definition involves training the body for the activities performed in daily life. In other words, the specific movements that
can enhance a baseball player's workout, may not benefit a basketball player or football player. Be aware of the correct ways to train for your sport.
So what exactly does functional training look like? Picture the movements that mimic whatever sport you play, think front and back, side to
side, and rotational. For example, baseball players should look to do more rotational exercises to mimic a swing, or throw. Another key focus should be on building a strong lower body and core. Less arm curls, sit- ups, and bench press and more deadlifts, squats, planks, and other single arm/single leg exercises. Utilize different pieces of equipment such as kettlebells, club bells, maces, battle ropes, and sandbags as well.
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