REVAMP YOUR GAA WARM UP

PRE PITCH
PREP
15 MINUTE PRE-PITCH PLAN TO HAVE YOU READY TO BE
YOUR BEST

QUINN STRENGTH &

CONDITIOING
Five Pre Pitch Prep plans you can Follow
 DISCLAIMER
You should consult your physician or other health care
professional before starting this or any other fitness program to
determine if it is right for your needs. This is particularly true if
you (or your family) have a history of high blood pressure or heart
disease, or if you have ever experienced chest pain when
exercising or have experienced chest pain in the past month when
not engaged in physical activity, smoke, have high cholesterol, are
obese, or have a bone or joint problem that could be made worse
by a change in physical activity. Do not start this fitness program
if your physician or health care provider advises against it. If you
experience faintness, dizziness, pain or shortness of breath at any
time while exercising you should stop immediately.This site offers
health, fitness and nutritional information and is designed for
educational purposes only. You should not rely on this
information as a substitute for, nor does it replace, professional
medical advice, diagnosis, or treatment. If you have any concerns
or questions about your health, you should always consult with a
physician or other health-care professional. Do not disregard,
avoid or delay obtaining medical or health related advice from
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is solely at your own risk.Developments in medical research may
impact the health, fitness and nutritional advice that appears
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with respect to the particular material.
 INTRODUCTION
Time to ditch the foam rollers and old
school stretching ! This plan will help you
get fired up for the pitch aswell as help
build power in your legs, hips and glutes !
All sessions will follow this structure below

WHAT WHY HOW

GET KEY AREAS IN THE BODY

GROUND BASED MOBILITY
WARMED UP AND READY
MOBILITY ROUTINE, FOCUSING ON KEY
FOR THE REST OF THE PREP
AREAS
PLAN

MIXTURE OF LOW LEVEL

INCREASE STIFFNESS IN THE
EXTENSIVE PLYOMETRIC PLYOMETRICS AND
FOOT AND ANKLE
HOPPING PROGRESSIONS

THIS POSTURE IS A KEY PART SERIES OF DIFFERENT DRILLS

IN THE MOVEMENT AND EXERCISES THAT
HIPLOCK
PATTERN FOR MOST TEAM TARGET THE HIP LOCK
SPORT MOVEMENTS MOVEMENT

WE WANT TO BE PRIMED
AND READY TO BE AS A MIXTURE OF PLYOMETRIC
POWER EXPLOSIVE AS POSSIBLE AND BALLISTIC STRENGTH
WHEN WE GET OUT ONTO EXERCISES
THE PITCH

A KEY PART OF EFFECTIVE

COMBINATION OF HIP
ACCELERATION IS THE
HIP PROJECTION PROJECTION BASED
ABILITY TO PROJECT YOUR
DYNAMIC MOVEMENTS
HIPS OUT IN FRONT OF YOU
 HOW TO USE THIS PROGRAM
This plan is best used before training sessions or games to
get your body prepped for heading out to the pitch.
This can be done in the gym or at home before you get on
the pitch.

5 different sessions have been attached, you will only need

to do 1 session before the pitch. All sessions follow the same
structure but exercises will vary.

A repetition is A set is a
a single time group of Video link to
you perform repetitions the exercise
the exercise

EXERCISE REPS SETS TUTORIAL

 PREP PLAN 1

EXERCISE REPS SETS TUTORIAL

https://youtu.be/h6-
GB 1 10 1
Vy_uqVU8

https://youtu.be/bNjQ2g
RUDIMENT HOPS 10 1
OizAI

https://youtu.be/_6NZYv
LATERAL WALL SLIDE HIPLOCK 8 ES 2
krIHI

https://youtube.com/sho
SQUAT JUMP 5 2 rts/2NRHYu_3mwA?
feature=share

https://youtu.be/c6Etg7b
BROAD JUMP 3 2
pFfI
 PREP PLAN 2

EXERCISE REPS SETS TUTORIAL

https://youtu.be/m-
GB 2 10 1
BB71Bk0tI

https://youtube.com/short
PLATE POGO 15 2 s/INx5bWr8csU?
feature=share

https://youtu.be/s3McXU
BACK TO WALL HIPLOCK 5 2
xvezo

https://youtube.com/short
TRAP BAR JUMP 3 2 s/BZNWtIIsrps?
feature=share

https://youtube.com/short
BAND 1 STEP PUSH 2 ES 3 s/mfFSniO1od8?
feature=share
 PREP PLAN 3

EXERCISE REPS SETS TUTORIAL

https://youtu.be/h6-
GB 1 10 1
Vy_uqVU8

https://youtu.be/cdO
CRISS CROSS POGO 20 1
wZ0EpHxc

https://youtu.be/jvGc
SPINDLE REACH + SWITCH 4 ES 2
E4-Xct4

https://youtu.be/wF
BOX JUMP 2 3
MgUUn-_xY

https://youtu.be/Mx3
SLED MARCH 10M 3
U9t6y-dE
 PREP PLAN 4

EXERCISE REPS SETS TUTORIAL

https://youtu.be/m-
GB 2 10 1
BB71Bk0tI

https://youtu.be/-
A-SKIP SERIES 10M 1
O9H15yVc8s

https://youtube.com/
WALKING OVERHEAD HIPLOCK 20M 2 shorts/rOrIe0X3fRg?
feature=share

https://youtu.be/hfG
DEPTH JUMP 2 3
4i3I7w2Q

https://youtu.be/MM
BAND RESISTED BROAD JUMP 3 2
6br1084FA
 PREP PLAN 5

EXERCISE REPS SETS TUTORIAL

https://youtu.be/h6-
GB 1 10 1
Vy_uqVU8

https://youtu.be/bNjQ
RUDIMENT HOPS 10 1
2gOizAI

https://youtu.be/4qrQ
KNEELING HIPLOCK 8 ES 2
toAyTlA

https://youtube.com/s
SPLIT SQUAT JUMP 2 ES 2 horts/tmn4EQfEC3A?
feature=share

https://youtu.be/GoAz
STAGGERED STANCE BROAD JUMP 2ES 2
bWD936k
 CHECK OUT MY OTHER
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