Try This Partner Warmup Series Before Your Next Flag Football Game
Guys love football, even when the glory days of the gridiron are behind them. Thankfully, flag football is a fun, (mostly) contact-free version of the sport that’s easy for just about anyone to pick up and play. But no matter who you are or how fit you are, you should make sure to come correct.
If you take 10 minutes prior to your next flag football game to warm up, not only will you optimize your performance, but you’ll likely feel better the day after, too. That’s why we tapped physical therapist Daniel Giordano, DPT, PT, C.S.C.S. to guide us through a simple series of moves to get ready for the field.
In the latest video of our series “The Fix,” learn how to do a simple partner flag football warmup using a long loop band. “It’s simple, easy, and effective and allows you to play your best and crush it on the field,” says Giordano.
Click play above to watch the full video and check out an overview of the warm-up below.
Flag Football Warmup
Put your hand on your partner’s shoulder to balance and grab your ankle with your other hand. Do five to eight on each side or 30 seconds on each side with a two-to-three second hold.
Time to get those hamstrings active. You don’t want to pull your hamstring when you’re sprinting. Again, put your hand on your partner’s shoulder. Swing your legs to activate your hamstring for your sprint and backwards running. Do five to eight of these on each side or 30 seconds on each side so your hamstrings are ready for that game.
- Banded Backward Jog
Grab that long loop band; it’s time to get active. Wrap it around your hips while your partner holds on to the ends. Jog backwards in place and enjoy the slight resistance. Do this for 30 seconds.
- Banded Lateral Shuffle
This helps you stay agile on the field, honing in on lateral movements so you’re not only amped up for forward and backward motion. Shuffle to the side in the long loop band for 30 seconds while your partner stabilizes the band.
- Banded Forward Run
Your partner holds the band around your hips while you jog in place and focus on getting your knees high and pushing against the band. Do this for 30 seconds.
- Chest Press
Flag football players want to make sure their upper body is active, so they can push off the line or separate from a defender and make a play. Put the band around your hands and push them forward while the partner stays locked in position behind him. Do five to eight reps or practice this for 30 seconds.
Giordano has one last piece of advice: “Make sure before you get out on the field, you’re doing a couple of strides forward and backwards at 60, 75 percent [speed] so your body is ramped up and ready to play.”
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