How do you warm up?
I'm relatively(don't know if i can say this )to powerball(about 4 months) and i just wondered how do you usually warm up and how affective your way is?
I usually start with some metal UPCs and then maybe 10-20 min. with the plastic at about 9500.
Any new ideas will be very appreciated
Spin ball at low speeds 5 - 10 minutes.
UPC ( On whichever hand I want to warm up )
Rest ( 5 minutes )
Takes me around 30-40 minutes and I never go over an hour as it does bad more then good for me.
The way you warm up is very personal. We are not all the same, physically. In any case, it's always wise to warm up as that may prevent injuries.
I tend to warm up by just powerballing at low speed left right alternatingly for about 10-12 mins.
I think this might be where your problem is with reaching 13k again. I did loads of 10, 20, 30, 60 and even 120 minute runs at 9000 to 9500+ a long time ago, and then I got stuck on speed. Those long runs train your muscles to do a circular action, and you don't really want that at 13k+. You really do need to train your wrist and elbow to lock firm, and just pulse the Powerball from your shoulder. (At least that's how I do it.)
Originally Posted by ESL
So I would stop the long endurance and concentrate on speed only.
How do you hold your arm when going for speed? Bent, like leg51, or straight(ish), like Akis or Jez?
Well, for me its way more diffrent than you guys, I usually start right away but on my right hand, as in getting it for 9000 somtimes more.. for couple of minutes, (does'nt warming up my left hand at all) after I feel my right hand got the technique well, im getting to about 9.7k or 10k (depends on how much I get since my right hand sucked) and then i burst with my left hand.
P.s: by the way, what is upc?
Last edited by ESL; 22-12-2007 at 06:29.
I agree. While these extreme endurance runs are awesome fror building strength and endurance, they dont actually help your high-speed technique. Its Ok to do lots of these I think, just dont cram speed records into the same session too or you will likely be feeling too sluggish. I have done almost a whole month of only endurance before, then the next month focused on speed; this method is good if you really wanna get serious.
Originally Posted by Adrena1in
I would suggest you don't do any endurance runs at all that are longer than 90 seconds. The UPC really is a great warm up method, and then go straight into your speed runs. Mix it up between both hands, and between the Metal and the Plastic. Chuck in an occasional 30s, 60s or 90s run as well, but just steer clear of these 10-minute and 20-minute sessions for the time being.
Seriously, you definitely sound like you're in the same situation as I was a year or two back, and only back completely changing my technique was I able to improve again, (though it did take a long time).