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Pre-activation, or potentiation methods as they're often called, is tips on how to warm up so that the brain (Central Nervous System) knows now move some serious weight or get up quickly. As football players, you've all gone through some small form of potentiation work outs. If you've ever done high-knees, butt-kicks, skips, or thrusters, then you've been coming to pre-activation. Most think of pre-activation movements are used only in football training workouts, but, they are key to increasing test day performance as clearly.

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This exercise will help activate your lower posterior chain. You should isolate the glutes hence minimize hamstring involvement. To do this we perform exercise using what is the quadruped position - on your hands and knees. Grab a mat and start off in the quadruped body placement. Really tighten your core and contract your abdominals that can stabilize your spine. You will be contracting each glute in my opinion. Slowly lift one leg up while consistently keeping a 90-degree bend at the knee therefore the elevated thigh is parallel with the land. Perform the same with the other leg. Perform the exercise slowly and do 10-15 reps on each thigh. You can make this do more exercise difficult by placing a lightweight weight behind your leg.
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