2. INTRODUCTION
• Modern research has actually shown that, at best, static stretching
prior to competition does nothing to improve performance or prevent
injury. At worst, it can decrease the efficiency of the SSC. Remember
static stretching is going to affect the PEC more than the SEC.
• Most modern programs will use dynamic and specific stretching
programs to warm up
• Dynamic stretching exercises are different than static stretches
because they involved continuous movement throughout the exercise
in order to gain muscle flexibility
3. Most modern warm-ups will involve the following:
5-10 minutes of light aerobic work to promote blood flow and
wake up the nervous system
Dynamic stretches that warm up the primary muscles of the sport.
If the athlete has individual needs where increased joint ROM is
absolutely necessary, then specific static stretching is implemented
Specific sport activity that starts at low intensity and progresses
towards practice level intensity, i.e., 40msprints starting at 50%
and increasing to 90%
4. • The purpose of this is to increase the heart rate, increase
blood flow and increase core temperature as well as warm the muscles and tendons.
• After a sufficient amount of time (usually around 5 minutes), and the
athlete has clearly broken a sweat, they should progress to the Active
Dynamic portion of the warm-up, which will take approximately 18-20minutes.
• The purpose for these exercises is to warm-up or wake the neuromuscular system.The
focus should be on gradually increasing to a complete ROM.
• Doing the drills as correctly &
dynamically as possible is the goal; not simply to perform them as fast as possible.
• Remember, we are trying to fine tune the neurological
patterns and reinforce proper coordination strategies. of fine tuning that is performed i
n each and every treadmill bout.
• Over the course of time, the Active Dynamic exercises should become very exact, preci
se and performed faster and more accurately.
5. Some sample moves
• Heel raise - toe raise
• High Knee Walk
• High Knee Skip
• High Knee Run
• Heel Ups
• Gary Gray’s Lunge matrix
• Shuffle turns
• Suryanamaskar lunge walk
6. • Straight Leg Skip
• Straight Leg Deadlift Walk
• Backwards Run
• Backward/Forward LungeWalk
• Inchworm
7. • Alternating Quad Pulls
While walking the athlete will bring the right leg back, grab the right ankle, and re
ach to the sky with the left arm.
• AlternatingToeTouches
While walking the athlete will touch their left foot with their right hand. The right le
g will rise up. Stretching the left hamstring.The left leg should have a slight bend. T
hen alternate.
• Low Side Steps
The athlete will side step one way 10 yards. Have them come back facing the same
way. Make sure the athlete doesn’t move up and down during this drills. They sho
uld stay low the entire time.
• Carioca -
Face the same way down and back. Encourage quick feet and discipline in finishin
g this drill.
8. ADVANTAGES OF A DYNAMICWARM UP
• As it involves continuous movement, it maintains warmth in your
body and muscles. I have found that many athletes drop their core
temperature by 2-3° after sitting and stretching for 10-15 minutes;
• It prepares the muscles and joints in a more sport specific manner
than static stretching;
• It enhances coordination and motor ability as well as revving up the
nervous system – benefits which are particularly important for
younger athletes who are still ‘learning their bodies’;
• Finally, and possibly most importantly, it prepares the mind for the
workout ahead. Proper mental preparation for any sport is vital the
dynamic warm-up forces athletes to focus and concentrate on the
task at hand.
