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Our preparation time is going to depend on using active drills to prepare for active practice in competition. This means we want to increase the core temperature of the body while stretching and flexing the muscles. We want to work through a full range of motion so that we could get explosiveness with all muscle groups.
Practice preparation time involves three steps that will prepare an athlete specifically for practice and improving performance. Combining these steps gives you the total-athlete-flexibility warm-up.
Step 1: Active Exercises
These exercise work through a full range of motion from tendon attachment to tendon attachment using slow and controlled movements.
Step 2: Stationary Exercises
These exercises involve stretching from a stationary not static position. We want to continue to put stress and stretch on the muscle but not hold the stretch for a specified amount of time. We want to keep movement involved within the exercise.
Step 3: Innervation Exercises
These exercises turn on or activate the explosive system with in the body using short, quick, and explosive movements.
The key during this warm-up preparation phase is to get elastic response out of the muscles. We do not want to tear muscle tissue by doing static stretching—we want to prepare our muscles for explosive speed and acceleration.
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