SUSPENSIÓN

each day.

D D D

DY Y Y N Y N NA N A AM A M M I M II C I C C W C W W A W A AR A R RM R M M - M --U - U UP U P P R P R RO R O OU O U UT U T T I T II N I N NE N E E E

It is important that you always warm-up your muscles, ligaments, and tendons by doing all the following Dynamic Warm-up drills (8 It is important that you always warm-up your muscles, ligaments, and tendons by doing all the following Dynamic Warm-up drills (8 to 10 minutes of moderate exercise) before begin

to 10 minutes of moderate exercise) before beginning your workout routine. ning your workout routine. These drills not only warm-up the body for the workout,These drills not only warm-up the body for the workout,  but also help with active flexibility of the hip

 but also help with active flexibility of the hip and leg area. and leg area. These drills, if done properly, also develop speed mechanics. These drills, if done properly, also develop speed mechanics. Do theseDo these warm-up drills every day, first thing, before the workout.

warm-up drills every day, first thing, before the workout.

Before you start the dynamic stretches, do a three-to-five minute total body warm-up consisting of jogging, rope jumping, or some Before you start the dynamic stretches, do a three-to-five minute total body warm-up consisting of jogging, rope jumping, or some other form of large muscle group, total movement.

other form of large muscle group, total movement. The warm-up raises the body temperature, increases blood flow to the muscThe warm-up raises the body temperature, increases blood flow to the muscles,les, and lubricates

and lubricates the joints. the joints. Always remember, yAlways remember, you warm-ou warm-XSWRVWUHWFK\RXGRQ¶WVWUHWFKWRZDUPXSWRVWUHWFK\RXGRQ¶WVWUHWFKWRZDUP-up. -up. If executed If executed properly, the properly, the dynamicdynamic stretch series will develop not only flexibility but also balance, coordination, and stabilization strength.

stretch series will develop not only flexibility but also balance, coordination, and stabilization strength.

The following pages describe the e

The following pages describe the exercises involved in the Dynamic Warm-up routine. xercises involved in the Dynamic Warm-up routine. Read the descriptions closely so that yRead the descriptions closely so that you canou can  perform each movement properly.

 perform each movement properly.

W W W

WA A AL A L L K L K K I K II N I N NG N G G H G H H I H II G I G GH G H H K H K K N K N NE N E EE E E E P E P PU P U UL U L L L L L L S L S S S

Focus:

Focus: Gluteals, groin, hamstrings.Gluteals, groin, hamstrings.

Procedure:

Procedure:

1.

1. Keep your head in a neutral position, and focus forward.Keep your head in a neutral position, and focus forward.

2.

2. Hold your chest up while keeping your shoulders relaxed.Hold your chest up while keeping your shoulders relaxed.

3.

3. Your elbows stay bent at a 90-degree angle with your hands relaxed and thumbs facing up.Your elbows stay bent at a 90-degree angle with your hands relaxed and thumbs facing up.

4.

4. Maintain a tall, upright posture.Maintain a tall, upright posture.

5.

5. Stay on the balls of your feet; take a step forward, driving your knee up as high as possible; grab it and pull it higher Stay on the balls of your feet; take a step forward, driving your knee up as high as possible; grab it and pull it higher  to your chest if possible.

to your chest if possible.

Volume:

Volume: Do one repetition of 10-yards.Do one repetition of 10-yards.

Res

Rest It Interval:nterval: 10 seconds, or walk back to starting line as a rest interval between exercises.10 seconds, or walk back to starting line as a rest interval between exercises.

W W W

W A A AL A L LK L K K I K II N I N NG N G G H G H H I H II G I G GH G H H K H K K N K N NE N E EE E E E P E P PU P U UL U L L L L L L S L S S W S W W I W II T I T T H T H H H I

II N I NT N N T T E T E ER E R RN R N NA N A AL A L L R L R RO R O OT O T T A T A AT A T T I T II O I O ON O N N O N O OF O F F H F H H I H II P I P P P

Focus:

Focus: Gluteals, groin, hamstrings.Gluteals, groin, hamstrings.

Procedure:

Procedure:

1.

1. Keep your head in a neutral position, and focus forward.Keep your head in a neutral position, and focus forward.

2.

2. Hold your chest up while keeping your shoulders relaxed.Hold your chest up while keeping your shoulders relaxed.

3.

3. Your elbows stay bent at a 90-degree angle with your hands relaxed and thumbs facing up.Your elbows stay bent at a 90-degree angle with your hands relaxed and thumbs facing up.

4.

4. Maintain a tall, upright posture.Maintain a tall, upright posture.

5.

5. Stay on the balls of your feet; take a step forward, driving your knee up as high as possible.Stay on the balls of your feet; take a step forward, driving your knee up as high as possible.

6.

6. As you bring your knee up, rotate your heel to the inside.As you bring your knee up, rotate your heel to the inside.

7.

7. Grab the outside of your knee with the hand to that side and grasp your ankle with your inside hand.Grab the outside of your knee with the hand to that side and grasp your ankle with your inside hand.

8.

8. Support your knee and ankle and pull your knee and ankle upward as you walk.Support your knee and ankle and pull your knee and ankle upward as you walk.

Volume:

Volume: Do one repetition of 10-yards.Do one repetition of 10-yards.

Res

Rest It Interval:nterval: 10 seconds, or walk back to starting line as a rest interval between exercises.10 seconds, or walk back to starting line as a rest interval between exercises.

W W W

W A A AL A L L K L K K I K II N I N NG N G L G G L L U L U UN U N NG N G GE G E E E

Focus:

Focus: Gluteals, groin, hamstrings, hip flexor.Gluteals, groin, hamstrings, hip flexor.

Procedure:

Procedure:

1.

1. Keep your focus forward.Keep your focus forward.

2.

2. Place your hands behind your head and keep Place your hands behind your head and keep your torso upright.your torso upright.

3.

3. Step out as far as possible, striking your heel of your forward foot on the ground and extending onto the toes of your Step out as far as possible, striking your heel of your forward foot on the ground and extending onto the toes of your   back foot.

 back foot.

4.

4. The knee of your forward leg should be The knee of your forward leg should be at 90 degrees. at 90 degrees. Your knee should not go Your knee should not go out in front of the toes of your forwardout in front of the toes of your forward leg.

leg.

5.

5. Complete the cycle by bringing your trail leg through and standing upright.Complete the cycle by bringing your trail leg through and standing upright.

6.

6. Repeat the exercise with the opposite leg.Repeat the exercise with the opposite leg.

Volume:

Volume: Do one repetition of 10-yards.Do one repetition of 10-yards.

Res

Rest It Interval:nterval: 10 seconds, or walk back to starting line as a rest interval between exercises.10 seconds, or walk back to starting line as a rest interval between exercises.

W W W

W A A AL A L L K L K K I K II N I N NG N G G P G P PU P U UL U L L L L L L - L --K - K K I K II C I CK C C K K- K --L - L L U L U UN U N NG N G GE G E E E

Focus:

Focus: Gluteals, groin, hamstrings, hip flexor.Gluteals, groin, hamstrings, hip flexor.

Procedure:

Procedure:

1.

1. Start the same as the Walking Lunge.Start the same as the Walking Lunge.

2.

2. Keep your focus forward.Keep your focus forward.

3.

3. Place your hands behind your head and keep Place your hands behind your head and keep your torso upright.your torso upright.

4.

4. Drive the knee of the forward leg up as high as possible and then kick forward and drop into the lunge.Drive the knee of the forward leg up as high as possible and then kick forward and drop into the lunge.

5.

5. Step out as far as possible, striking your heel of your forward foot on the ground and extending onto the toes of your Step out as far as possible, striking your heel of your forward foot on the ground and extending onto the toes of your   back foot.

 back foot.

6.

6. The knee of your forward leg should be The knee of your forward leg should be at 90 degrees. at 90 degrees. Your knee should not go ouYour knee should not go out in front of the toes of your forwardt in front of the toes of your forward leg.

leg.

7.

7. Complete the cycle by bringing your trail leg through and standing upright.Complete the cycle by bringing your trail leg through and standing upright.

8.

8. Repeat the exercise with the opposite leg.Repeat the exercise with the opposite leg.

Volume:

Volume: Do one repetition of 10-yards.Do one repetition of 10-yards.

Res

Rest It Interval:nterval: 10 seconds, or walk back to starting line as a rest interval between exercises.10 seconds, or walk back to starting line as a rest interval between exercises.

S S S

SI II D I D DE D E E L E L L U L U UN U N NG N G GE G E E E

Focus:

Focus: Groin.Groin.

Procedure:

Procedure:

1.

1. Stand sideways and take a long stride out to the side with your lead leg and bend your knee to 90 degrees.Stand sideways and take a long stride out to the side with your lead leg and bend your knee to 90 degrees.

2.

2. Hold your arms in front of your body and keep your torso upright.Hold your arms in front of your body and keep your torso upright.

3.

3. With your back leg straight, push into the stretch.With your back leg straight, push into the stretch.

4.

4. Keeping your hips low, shift your body weight to the opposite leg, and apply the stretch to the other groin.Keeping your hips low, shift your body weight to the opposite leg, and apply the stretch to the other groin.

5.

5. Recover by bringing your back foot to your front foot and standing upright.Recover by bringing your back foot to your front foot and standing upright.

6.

6. Repeat procedure leading with the same leg.Repeat procedure leading with the same leg.

7.

7. When you have covered 10-yards, return to starting line by leading with the other leg.When you have covered 10-yards, return to starting line by leading with the other leg.

Volume:

Volume: Do two repetitions of 10-yardsDo two repetitions of 10-yards  ±  ± one repetition leading with left leg and one repetition leadingone repetition leading with left leg and one repetition leading leading with the right leg.

leading with the right leg.

Res

Rest It Interval:nterval: 10 seconds, or walk back to starting line as a rest interval between exercises.10 seconds, or walk back to starting line as a rest interval between exercises.

W W W

W A A AL A L L K L K K I K II N I NG N N G G S G S ST S T T R T R RA R A AI A II G I G GH G H H T H T T - T --L - L L E L E EG E G G K G K K I K II C I C CK C K K S K S S S

Focus:

Focus: Hamstrings.Hamstrings.

Procedure:

Procedure:

1.

1. Walk forward while keeping your leg straight.Walk forward while keeping your leg straight.

2.

2. Kick your foot up only about halfway, being cautious not to overstretch your hamstrings.Kick your foot up only about halfway, being cautious not to overstretch your hamstrings.

Volume:

Volume: Do one repetition of 10-yards.Do one repetition of 10-yards.

Res

Rest It Interval:nterval: 10 seconds, or walk back to starting line as a rest interval between exercises.10 seconds, or walk back to starting line as a rest interval between exercises.

W W W

W A A AL A L L K L K K I K II N I N NG N G G S G S ST S T T R T R RA R A AI A II G I G GH G H H T H T T - T --L - L L E L E EG E G G K G K K I K II C I C CK C K KS K S S - S -- -O

O O

OP P PP P P PO P O OS O S SI S II T I T T E T E E H E H H A H A AN A N ND N D D T D T T O T O O O O O OP O P PP P P PO P O OS O S SI S II T I T T E T E E T E T TO T O OE O E E E

Focus:

Focus: Hamstrings.Hamstrings.

Procedure:

Procedure:

1.

1. Walk forward while keeping your leg straight.Walk forward while keeping your leg straight.

2.

2. Kick as high as possible, trying to touch Kick as high as possible, trying to touch your toes to your opposite hand hyour toes to your opposite hand held parallel to the ground. eld parallel to the ground. Repeat with other Repeat with other  leg trying to touch opposite hand.

leg trying to touch opposite hand.

3.

3. Continue to walk forward alternating legs.Continue to walk forward alternating legs.

Volume:

Volume: Do one repetition of 10-yards.Do one repetition of 10-yards.

Res

Rest It Interval:nterval: 10 seconds, or walk back to starting line as a rest interval between exercises.10 seconds, or walk back to starting line as a rest interval between exercises.

H H H

H I II G I G GH G H H K H K N K K N NE N E EE E E ES E S S S

Purpose:

Purpose: To develop muscles needed To develop muscles needed for a fast, long stride and flexibility in the hamstring. for a fast, long stride and flexibility in the hamstring. All goodAll good sprinters have a good high kn

sprinters have a good high knee action. ee action. The higher the knee lift when running, the The higher the knee lift when running, the longer the stride.longer the stride.

Procedure:

Procedure:

1.

1. Mark a 10-yard course.Mark a 10-yard course.

2.

2. Sprint the course, taking quick, short, one-foot steps. Sprint the course, taking quick, short, one-foot steps. Drive your knees high so that yDrive your knees high so that your thighs are parallel to theour thighs are parallel to the ground.

ground.

3.

3. When you lift one leg, be sure the other leg is fully extended.When you lift one leg, be sure the other leg is fully extended.

4.

4. Bend forward slightly at the waist and keep your back straight.Bend forward slightly at the waist and keep your back straight.

Volume:

Volume: Do 2 repetitions of 10-yards.Do 2 repetitions of 10-yards.

Res

Rest It Interval:nterval: Walk back to the starting line as a rest interval between reps.Walk back to the starting line as a rest interval between reps.

Key Points:

Key Points:

1.

1. Avoid leaning back or taking long steps.Avoid leaning back or taking long steps.

2.

2. Swing arms freely at the shoulders with good arm action.Swing arms freely at the shoulders with good arm action.

3.

3. Keep your face and neck relaxed.Keep your face and neck relaxed.

4.

4. Achieve at least 30 steps in 10-yards.Achieve at least 30 steps in 10-yards.

H H H

H E E EE E E EL E L L U L U UP U P PS P S S S

Purpose:

Purpose: To develop strength in the hamstring and flexibility in the quadriceps. To develop strength in the hamstring and flexibility in the quadriceps. When the heels come up to the hWhen the heels come up to the hips in running, theips in running, the thighs swing through faster, increasing stride frequency and speed.

thighs swing through faster, increasing stride frequency and speed.

Procedure:

Procedure:

1.

1. Mark a 10-yard course on the field.Mark a 10-yard course on the field.

2.

2. Start drill by running on your toes and alternately swinging heel of each foot up to buttocks.Start drill by running on your toes and alternately swinging heel of each foot up to buttocks.

3.

3. Keep action quick and smKeep action quick and smooth; ooth; produce the swinging at the knproduce the swinging at the knee.ee.

Volume:

Volume: Do 2 repetitions of 10-yards each.Do 2 repetitions of 10-yards each.

Res

Rest It Interval:nterval: Walk back to the starting line as a rest interval between reps.Walk back to the starting line as a rest interval between reps.

Key Points:

Key Points:

1.

1. Maintain good forward lean.Maintain good forward lean.

2.

2. Keep knees pointed down toward tKeep knees pointed down toward t he ground.he ground.

3.

3. Keep arms relaxed at the sides.Keep arms relaxed at the sides.

4.

4. Avoid moving forward too fast, using the arms, or lifting the knees by flexing at the hips.Avoid moving forward too fast, using the arms, or lifting the knees by flexing at the hips.

C C C

CA A AR A R RI R II O I O OC O C CA C A A D A D DR D R RI R II L I L L L L L L L

Purpose:

Purpose: To develop lateral movement and hip flexibility. To develop lateral movement and hip flexibility. Often during a gOften during a game a player must ame a player must turn his body aturn his body and run. nd run. It takes goodIt takes good flexibility in the hips to make a quick, smooth turn.

flexibility in the hips to make a quick, smooth turn.

Procedure:

Procedure:

1.

1. Mark a 20-yard course.Mark a 20-yard course.

2.

2. Get into a good hitting stance with knees flexed and shoulders facing squarely forward.Get into a good hitting stance with knees flexed and shoulders facing squarely forward.

3.

3. Move laterally to your left, crossing the right foot over in front of the left, and then bring the right foot behind on theMove laterally to your left, crossing the right foot over in front of the left, and then bring the right foot behind on the next step.

next step. (If moving right, (If moving right, reverse this reverse this procedure.)procedure.) 4.

4. While moving, remain in your hitting stance, keep your shoulders squared, and get good hip rotation.While moving, remain in your hitting stance, keep your shoulders squared, and get good hip rotation.

5.

5. Do this movement pattern for 20-yards and then change directions.Do this movement pattern for 20-yards and then change directions.

Volume:

Volume: Do 2 repetitions of 20-yards each.Do 2 repetitions of 20-yards each.

Res

Rest It Interval:nterval: Walk back to the starting line as a rest interval between reps.Walk back to the starting line as a rest interval between reps.

Key Points:

Key Points:

1.

1. Start in a hitting stance (power stance).Start in a hitting stance (power stance).

2.

2. Twist hips around as far as possible, while keeping shoulders square.Twist hips around as far as possible, while keeping shoulders square.

3.

3. Bring the knee up high Bring the knee up high when you crossover.when you crossover.

4.

4. $YRLGPRYLQJWRRIDVWVR\RXGRQ¶WORVH\RXUKLSURWDWLRQ$YRLGPRYLQJWRRIDVWVR\RXGRQ¶WORVH\RXUKLSURWDWLRQ

B B B

BA A AC A C CK C K K P K P PE P E ED E D DA D A AL A L L L  ^{±   ±   ±   ±}  S SH S S H H O H O OR O R RT R T T S T S ST S T TR T R RI R II D I D DE D E ES E S S S

Focus:

Focus: Quadriceps, hip flexor.Quadriceps, hip flexor.

Procedure:

Procedure:

1.

1. Keep your hips and knees bent and Keep your hips and knees bent and your shoulders forward over your shoulders forward over your toes.your toes.

2.

2. Reach back with short choppy steps.Reach back with short choppy steps.

Volume:

Volume: Do one repetition of 10-yards.Do one repetition of 10-yards.

Res

Rest It Interval:nterval: 10 seconds, or walk back to starting line as a rest interval between exercises.10 seconds, or walk back to starting line as a rest interval between exercises.

B B B

BA A AC A C CK C K K P K P PE P E ED E D DA D A AL A L L L  ^{±   ±   ±   ±}  L L O L L O ON O N NG N G G S G S ST S T T R T R RI R II D I D DE D E ES E S S S

Focus:

Focus: Quadriceps, hip flexor.Quadriceps, hip flexor.

Procedure:

Procedure:

1.

1. Keep your hips and knees bent and Keep your hips and knees bent and your shoulders forward over your shoulders forward over your toes.your toes.

2.

2. Reach back with long strides.Reach back with long strides.

Volume:

Volume: Do one repetition of 10-yards.Do one repetition of 10-yards.

Res

Rest It Interval:nterval: 10 seconds, or walk back to starting line as a rest interval between exercises.10 seconds, or walk back to starting line as a rest interval between exercises.

A A A

AR R RM R M M S M S SW S W W I W II N I N NG N G GS G S S S  ^{±   ±   ±   ±}  F FO F F O OR O R RW R W W A W A AR A R RD R D D A D A AN A N ND N D D B D B BA B A AC A C CK C K K K

Focus:

Focus: Chest, upper back.Chest, upper back.

Procedure:

Procedure:

1.

1. Start with your arms out to the sides and parallel to the ground.Start with your arms out to the sides and parallel to the ground.

2.

2. Swing your arms forward, so they cross each other.Swing your arms forward, so they cross each other.

2. Swing your arms forward, so they cross each other.Swing your arms forward, so they cross each other.

In document Sistema de seguridad eléctrico para el prototipo de monoplaza eléctrico FS-UPCT-15e del equipo UPCT Racing Team (página 30-33)