Introducing the Ultimate Dodgeball Warm-up:
A Masterclass with Dodgeball Legend Niko Seneviratne and The Dodgeball Dudes, Phil Tran & Peter Phan!
Join us on an exhilarating journey into the world of dodgeball warm-ups with none other than Niko Seneviratne. In this exclusive video tutorial, Niko shares his wealth of experience gained over ten years in the dodgeball arena, representing Australia and coaching the formidable Doncaster Demons.
Why Warm-up Matters:
Discover the secrets behind why warming up is not just essential but a game-changer for dodgeball athletes. Niko recounts how incorporating a proper warm-up routine transformed his gameplay, reduced injury risks, and significantly improved performance.
Ideal Duration of Warm-up:
Unveil the nuances of warm-up duration tailored to individual needs. Learn why 20 to 30 minutes is the sweet spot for dodgeball warm-ups, ensuring your entire body is primed for the intense action on the court.
Key Movements for Dodgeball Warm-up:
Niko breaks down the essential components of a dodgeball warm-up into four sections. From increasing core temperature with light jogging to dynamic stretches enhancing mobility, and specific dodgeball movements, Nico reveals the secrets to getting your body dodgeball-ready.
Limber Up Routine:
Witness the limbering-up routine designed to lubricate joints and heighten body awareness. From ankle and knee circles to hip movements and twists, follow along as Niko guides you through a sequence ensuring every part of your body is in sync.
Mobility Exercises:
Niko unveils a series of dynamic movements to elevate your mobility post-warm-up. From the "Wall Angels" to the "Open Books" exercise, discover how these movements mimic dodgeball actions, preparing your body for the high-velocity demands of the game.
Band Work to Prime Muscles:
Step into the band work segment, where Niko introduces exercises to prime your muscles before the intense throwing action. From middle back muscle activation to external rotation and windshield wipers, learn how to utilize resistance bands effectively.
Transition to Throwing:
Understand the crucial transition from warm-up to throwing. Niko shares his personal preference of starting with a baseball, emphasizing the importance of proper mechanics over power. Discover why focusing on precision with a smaller, less forgiving ball hones your skills effectively.
Shadow Dodgeball Technique:
Delve into the unique concept of Shadow Dodgeball, where Niko introduces a strategy to simulate game scenarios with a ball and a wall. Understand how this technique allows players to rehearse different types of throws, ensuring a well-rounded skill set on the dodgeball court.
Whether you're a dodgeball enthusiast or a seasoned player, this video provides unparalleled insights into the art of warming up for peak dodgeball performance. Join Niko, Phil and Peter on this exhilarating journey to unlock your dodgeball potential and dominate the court!
LINKS:
Generation Dodgeball:
youtube.com/@Gen_Dodgeball?si...
/ generationdodgeball
High Performance Dodgeball:
/ highperformancedodgeball
TIMESTAMPS:
0:00 - Intro
0:22 - Why Is It Important To Warm Up?
0:38 - How Long Should I Take To Warm Up?
0:59 - Warm Up Mistakes
1:57 - What You Need
2:41 - Testing Your Mobility
4:13 - Limber Up
6:48 - Increase Core Temperature
11:36 - Mobility & Dynamic Stretches
16:11 - BONUS: Band Work
19:44 - BONUS: Non-Banded Variations
21:40 - Throwing Motion
23:44 - Dodgeball Specific Movements
24:37 - Outro
FOLLOW US ON INSTAGRAM:
/ thedodgeballdudes
SUBSCRIBE:
kzread.info...
Hosts / The Dudes:
PHIL: / meltdownpt
PETER: / sneekypeete_