Athletic Republic Warmup Cord Посібник користувача - Сторінка 2

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Step 1:

ATTACH BICEP AND

FOREARM CUFF

• The cuff should be aligned so that the strap is

in the middle of the belly of the tricep muscle

(back of the bicep), about half way between the

shoulder and

the elbow.

• Cinch the cord tightly. It should be very snug—

not too tight to cut off circulation, but it should

feel very snug.

• The cuff should be aligned so that the strap is

just behind the top of the wrist—right behind the

"bump" on your wrist.

• Cinch the cord.

• The cuff should not be

on either side of the

forearm but on "top",

directly behind the

wrist.

Step 3:

SET YOUR FOOT

POSITION

• You should stand in front of the anchor point at

a point where the cord is pulling parallel to the

ground and in-line with your shoulder joint.

• The cord should also be pulling in a straight line

with respect to your target—it should not be

pulling at an angle to the right or left.

Step 2:

ATTACH ANCHOR

POINT OF CHORD

• The cord should be secured to a fence or ﬁ xture

that is about the height of your shoulder.

Step 4:

ADJUST THE TENSION

IN THE CORD

• Get into a throwing position at the point

of "squaring" up to your target. This is the

acceleration phase of the throw.

• Move forward about 12-18 inches with your feet

to create tension in the cord. This is your starting

point for the exercises. Make sure the cord is

pulling in line with your target at the height of

your shoulder joint.

• Mark your foot position with a line or cone to

provide a reference for the tension and perform

the training protocol as outlined in the video.

Step 5:

KEY POINTS TO

ADJUST THE TENSION IN THE CORD

REMEMBER

• The amount of tension should be enough to

provide resistance but not aff ect the velocity of

your movement. If the cord tension is enough

to change how you perform your throwing

movement, then you need to step backward

6 inches.

• Always complete each rep with a "3-count" as

you reverse your throwing motion to work your

decelerator muscles. See video for correct

sequence.

• Only increase tension in the cord when you

can easily perform at least 10 reps at a given

tension. If you can increase resistance and

perform 8-10 reps at full speed, then you can

increase the tension.

TO VIEW AND DOWNLOAD

THE HOW-TO VIDEO, PLEASE VISIT:

WWW.ATHLETICREPUBLIC.COM

• Never perform movements that change your

throwing motion or are "slow". The key to

how the patented Warmup Cord works is that

it provides a slight resistance during a high-

velocity throwing motion.

• Always follow up your warm-up routine by

throwing a ball in your regular motion. The

cord should make you feel like your arm is a

whip and you can throw accurately at a higher

velocity.