How do you warm up?

[ESL]

Hi everyone,
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

[petemayhew]

Spin ball at low speeds 5 - 10 minutes.

UPC ( On whichever hand I want to warm up )

Rest ( 5 minutes )

Record

Takes me around 30-40 minutes and I never go over an hour as it does bad more then good for me.

[LTLFTC]

Spin ball at low speeds 5 - 10 minutes.

UPC ( On whichever hand I want to warm up )

Rest ( 5 minutes )

Record

Takes me around 30-40 minutes and I never go over an hour as it does bad more then good for me.

Arrr the secret is out
I do a 90's run on each hand wait a few minutes and jump in. if i'm still a lillte off I'll do a two hand 30's or 90's

[The Force]

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.

Regards,

The Force

[Adrena1in]

...and then maybe 10-20 min. with the plastic at about 9500....

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.)

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?

[ronasor]

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?

[petemayhew]

Those long runs train your muscles to do a circular action, and you don't really want that at 13k+.

I agree with Tim on this one. You can train with the powerball in various different ways to achieve different outcomes for what you want to do. e.g. as Tim says, you spin the ball in a circular motion for a long period of time and your going to benefit your long endurance game whereas if you do a really quick 30's E run then your most likely going to benefit the correct muscles in the correct way for speed.

I think you should build up to your Hot mode, not just to go 100% in the first 5 minutes. You can start of by spinning low speeds but then you'll need to pick it up if you want to achieve anything out of your speed or endurance games. If you can't figure out when your in Hot mode then your probably in it.

[ESL]

Hi everyone and thanks alot for your answers

How do you hold your arm when going for speed? Bent, like leg51, or straight(ish), like Akis or Jez?

I usually have my arm bent at about a right angle

So do you think that if i do 40 30s would be better than a 20 min non-stop run Or should i do about 10 min at 9.5k and about 10 30s

Ronasor, UPC stands for ultimate powerball challenge i.e. do a 30s run then a 60s, then a 90s and finally a speed run.Add all the scores and you'll get your UPC score.Think it's one-handed only

Thanks again

[Installed]

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+.

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.

[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).