Warmup/Warmdown Strategy – MAQLD Competition Team
by
Matt Swift

Important Questions....

1.       When am I fighting ... make an educated guess, where is your division in the overall schedule? How many mats are running?

2.       When is the earliest that I should warmup?

3.       Do I have everything I need?

4.       Have I done all of the adminy things I need to do?

Phase 1 – Relax – until the earliest warmup time.

·         Stay aware of what’s happening

·         Read a book, listen to music, talk (not about fighting)

·         Sleep, meditate, zone out

·         CONSERVE ENERGY

·         Eat & drink according to nutrition plan

Phase 2 – General Warmup (blow out the cobwebs) – 20 mins

·         About 40 mins before your first fight

·         Do any taping, uniform prep, get your kit together

·         Aerobic warmup 10 min (skip, job

·         Dynamic stretches

·         Floor work (roll your back out)

·         10 min gentle compliant roll with a partner

·         Put a jumper on ... and relax

·         Drink & go to the toilet

Phase 3 – Mental warmup and strategy rehearsal – about 5 mins

·         About 10 mins before your division starts

·         By yourself

·         Hip escapes, bridge, switch outs.

·         Rehearse your game

·         Focus your mind ... TURN ON!

Phase 4 – Pre-fight Preparation

·         Start 1- 2 fights before your fight

·         2 mins running with floor touches

·         2 x 10 pushups / situps / squats

·         Hip escapes, bridge, jackhammers, switchouts

·         Samson stretch

·         Sprawls

·         Light skipping until your fight

·         KEEP YOUR Heart Rate up!!

Phase 5 – Warmdown

·         Your fight hasn’t finished until you have completed your warmdown

·         Bring HR down slowly

·         2-3 mins walking around

·         Roll back out

·         Stretch

·         Attend to any injuries

·         Predict when your next fight will be

·         Talk to your coach and debrief!