Presentation for Tennis Development Centre Coaches in Toronto Canada Oct 2010

1. The WARM-UP
WARM-
Principles and Methods
Dennis Lindsay,
Toronto NTC Fitness Coach

2. OUTLINE
Why Warm-up?
Warm-
5 Phase Outline
Types of Warm-up
Warm-
Warm-
Warm-up “ISSUES”
OTHER Factors
Recommendations

3. Why Warm-up?
Warm-
Optimize Performance
Competition
Training
In one word;
Injury Prevention
PREPARATION!
Transfer of Sport
Psychology Training
Climatization
Internal
external

4. Objectives of a Warm-up
Warm-
Increase Body Temperature
Body up to 38/38.5 C, Muscles increase 3-5 degrees
3-
Increase Blood Flow
More oxygen availability, increase metabolism, prime the pH
Activation (Nervous System)
Increased Rate of Force Development, Golgi Tendon response
Psycho-
Psycho-motor Preparation
Increased proprioception, better bio-feedback
proprioception, bio-

5. Outcome of a Warm-up
Warm-
Increased Reaction Time
Increased efficiency of energy systems to be
used
Increased co-ordination
co-
Increased “firing” Rate (explosive ability)
Increased Range of Motion
Increased strength potential

6. 5 Phases of Warm-up
Warm-
Originally Known as
3 Phases: 5 PHASES:
General General
Activation /Mobilization Activation
Specific Mobilization
Switching to 5 Phases isnt Specialization
“adding” - its re-grouping
re- Potentiation
in order to implement
Warm-
Warm-up principles across
a variety of athletes within
the LTAD guidelines.

7. PHASE 1 - General
Objective:
Simple activity, bring up body temp
Duration:
3-5 min minimium, 8-10 maximum
minimium, 8-
Intensity:
Very light, ramping up from 50-70% max
50-
Method:
Jog, skip, bike (low impact)

8. PHASE 2 - Mobilization
Objective:
Maintain temp raise, begin to use opposing
muscles, incorporate Range of Motion
Duration:
2-3 min minimium, 8-10 maximum
minimium, 8-
Intensity:
Moderate, 75% of max
Method:
Dynamic Stretching, light “strengthening”
exercises. Use gravity, bands, Med balls.

9. PHASE 3 - Activation
Objective:
Movements become more “explosive” in nature,
mimicking the sport needs in relation to Rate of Force
Development (amplitude) and basic eye-hand
eye-
coordination. Create a “readiness” for movement.
Duration:
3-5 min minimium, 8-10 maximum
minimium, 8-
Intensity:
High (80-90%) focused on short/quick work capacity
(80-
Method:
“Form” running / “Track” drills, Throwing, Catching,
Crawling, med balls, Bands. Mostly Planned movement,
working towards unplanned.

10. PHASE 4 - Specialization
Objective: Method:
Implement specific sport actions Sport Actions
and specific athlete needs. Short sprints, change of
Athlete is now properly “warmed directions, 70% lower body,
up” for anything in training. 30% upper. (attempt to use
Maintain body temp and current “unplanned” exercises).
“Activated” state. Focus on same energy
systems required to
Duration: compete.
3-5 min minimium, 8-10 maximum.
minimium, 8-
Athlete’s Needs
Intensity: Therapy oriented dynamic
exercises RTP (bands),
Maintain ~85% of max. focus weak areas of
competition

11. PHASE 5 – Potentiation
Objective:
Increase neural excitement and “structural” loading to a competition
level, using competitive applications.
Duration:
2 min minimium, 5 maximum
minimium,
Intensity:
Max, 90-100% max
90-
Method:
Explosive/Ballistic complex movements at max effort. VERY SHORT,
with excellent recovery between. This phase is also very “specific” –
utilize a raquet, balls, court or open space.
raquet,

12. WARM-
WARM-UP AT A GLANCE
VOLUME GUIDES APPLICATION TO LTAD STAGES
PHASE OF
Fun-
Fun- Learn to Train to Train to
WARM-
WARM-UP Duration Intensity damental Train Train Compete
(min) (% effort)
>Beyond
General 3-10 50-70
50- Yes Yes Yes Yes
1
Mobilization 2-10 75 Yes Yes Yes Yes
2
Activation 3-10 80-90
80- Yes/No Yes Yes Yes
3
Specialization 3-10 85 No Yes/No Yes Yes
4
Potentiation 2-5 90-100
90- No No Yes/No Yes
5
Total Time: 13-45
13- 5-20 8-25 13-35
13- 16-45
16-

13. Warm-
Warm-up “Issues”
Ultimately there are 4 things which can/will prevent a
proper warm-up:
warm-
Time - Rush to get into program ($).
COACH Direction - Attention to detail low at constant, high at random.
Lack of practical application (voila – here you go!)
Based on multiple level programs, not a practical use of court space.
SPACE Based on size of group, most often viewed as requiring large space.
Cost associated, management.
EQUIPMENT Lack of Storage for specific “warm-up” equipment.
“warm-
Time – Late arrival due to start time, lack of initiative to be on time .
ATHLETE