Warmup Drills & Action Level Media

Overview

The Warmup Drills system provides structured warmup sequences with progressive action levels and multimedia demonstrations. Athletes can follow along with video-guided warmups to properly prepare for pole vault training and competition.

Action Levels

Progressive Warmup System

The BPVA warmup system uses 4 progressive action levels, each building on the previous:

Level 1: Light Activation (5-7 minutes)

Level 2: Dynamic Mobility (5-7 minutes)

Level 3: Sport-Specific Movements (5-7 minutes)

Level 4: High-Intensity Prep (3-5 minutes)

Action Level Media

Video Demonstrations

Each action level includes comprehensive video content:

Overview Videos

Individual Drill Videos

Video Best Practices

Images & Photo References

Form Photos

Sequence Images

Cue Cards

Audio Content

Coaching Voice-Overs

Background Music

Creating Warmup Sequences

Warmup Sequence Builder

  1. Access Warmup Management
    • Open Admin Dashboard (hamburger menu in top-left)
    • Tap Workout Management expansion tile
    • Tap “Warmup Drills” option
    • View existing sequences or create new
  2. Sequence Information
    • Name: “Pre-Practice Warmup”, “Competition Day Warmup”
    • Target audience: All, Beginner, Intermediate, Advanced
    • Total duration: 20-30 minutes typical
    • When to use: Practice, meets, conditioning sessions
  3. Build Action Level 1
    • Add 4-6 drills for light activation
    • Set duration for each (30 sec - 2 min)
    • Upload demonstration videos
    • Add coaching cues
    • Define transitions between drills
  4. Build Action Level 2
    • Add 5-7 dynamic mobility drills
    • Increase intensity from Level 1
    • Focus on sport-specific movements
    • Include balance and proprioception work
    • Upload videos and images
  5. Build Action Level 3
    • Add pole vault technical drills
    • Lower intensity versions of vault movements
    • Approach run progressions
    • Plant and swing drills
    • Multimedia demonstrations critical here
  6. Build Action Level 4
    • High-intensity prep drills
    • Short approach jumps
    • Explosive movements
    • Competition simulation
    • Mental preparation cues
  7. Review & Publish
    • Test flow through all 4 levels
    • Ensure videos load properly
    • Check total duration (target 20-30 min)
    • Publish to athletes

Adding Media to Action Levels

Upload Videos

  1. Tap “Add Video” for action level or specific drill
  2. Choose video from device or record new
  3. Trim video if needed
  4. Add title and description
  5. Enable audio or coaching voice-over
  6. Save and preview

Upload Images

  1. Tap “Add Image” for drill
  2. Select image from device or take photo
  3. Crop and adjust
  4. Add annotations or text overlays (optional)
  5. Save and position in sequence

Add Audio

  1. Tap “Add Audio” for drill
  2. Record coaching voice-over OR upload audio file
  3. Sync with video if applicable
  4. Adjust volume levels
  5. Save and test playback

Athlete Experience

Following Warmup Sequences

Pre-Practice

  1. Athlete opens app 20-30 min before practice
  2. Selects assigned warmup sequence
  3. Starts at Action Level 1
  4. Follows along with video demonstrations
  5. Progresses through all 4 levels
  6. Completes warmup before practice starts

During Warmup

Warmup Tracking

Athlete Features

Favorites

Adjustments

Progress Tracking

Integration with Practice Schedules

Assigning Warmups to Practices

Calendar Event Assignment

  1. Create or edit calendar event for practice
  2. In event details, select “Assign Warmup”
  3. Choose warmup sequence from library
  4. Set when athletes should start warmup
  5. Save event

Athlete Notifications

Coach Dashboard

Data Model

WarmupSequence

{
  "id": "warmup_uuid",
  "name": "Pre-Practice Warmup - Full Sequence",
  "description": "Complete 4-level warmup for practice days",
  "targetAudience": "all",
  "totalDuration": "25 minutes",
  "actionLevels": [
    {
      "level": 1,
      "name": "Light Activation",
      "duration": "6 minutes",
      "drills": [...],
      "overviewVideoUrl": "https://...",
      "notes": "Focus on controlled, gentle movements"
    },
    {
      "level": 2,
      "name": "Dynamic Mobility",
      "duration": "7 minutes",
      "drills": [...],
      "overviewVideoUrl": "https://...",
      "notes": "Increase range of motion gradually"
    },
    {
      "level": 3,
      "name": "Sport-Specific",
      "duration": "7 minutes",
      "drills": [...],
      "overviewVideoUrl": "https://...",
      "notes": "Low-intensity vault movements"
    },
    {
      "level": 4,
      "name": "High-Intensity Prep",
      "duration": "5 minutes",
      "drills": [...],
      "overviewVideoUrl": "https://...",
      "notes": "Prepare for competition-level intensity"
    }
  ],
  "createdBy": "coach_uid",
  "createdAt": "2024-01-15T10:00:00Z",
  "updatedAt": "2024-01-20T14:30:00Z"
}

ActionLevelDrill

{
  "name": "Leg Swings - Forward/Back",
  "description": "Stand beside pole or wall, swing leg forward and back...",
  "duration": "60 seconds",
  "reps": "15 each leg",
  "videoUrl": "https://storage.googleapis.com/warmups/leg-swings-fb.mp4",
  "videoThumbnailUrl": "https://storage.googleapis.com/warmups/leg-swings-fb-thumb.jpg",
  "imageUrls": [
    "https://storage.googleapis.com/warmups/leg-swings-start.jpg",
    "https://storage.googleapis.com/warmups/leg-swings-forward.jpg",
    "https://storage.googleapis.com/warmups/leg-swings-back.jpg"
  ],
  "audioUrl": "https://storage.googleapis.com/warmups/leg-swings-coaching.mp3",
  "coachingCues": [
    "Keep standing leg slightly bent",
    "Controlled swing - no ballistic movements",
    "Gradually increase range of motion"
  ],
  "commonMistakes": [
    "Swinging too aggressively too soon",
    "Locked standing leg",
    "Leaning torso too far back"
  ],
  "order": 3
}

AthleteWarmupLog

{
  "id": "log_uuid",
  "athleteId": "athlete_uid",
  "warmupSequenceId": "warmup_uuid",
  "practiceEventId": "event_uuid",
  "startedAt": "2024-02-10T15:30:00Z",
  "completedAt": "2024-02-10T15:55:00Z",
  "levelsCompleted": [1, 2, 3, 4],
  "drillsSkipped": [],
  "notes": "Felt great, good energy",
  "rating": 5
}

Best Practices

Creating Effective Warmups

Progression

Duration

Variety

Safety

Video Production

Recording Tips

Editing

Technical Specs

Athlete Adoption

Buy-In

Accountability

Troubleshooting

Videos Buffer or Won’t Load

Athletes Skipping Warmup

Warmup Takes Too Long

Future Enhancements

Potential features under consideration: