Many athletes warm up either through static stretching or just starting to play. Warming up by going straight into practice or a game is just a great way to get injured. The traditional static warm-up stretches relax the muscles and cool down the core body temperature. Energize the muscles and improve your range of motion with dynamic stretching during the warm-up process that will begin your body's transition from being at rest to a highly activated neuromuscular state and prepare you for peak performance.
Dynamic Exercise for Warm-Ups
Strength and conditioning coaches are engaged in a constant search for the best ways to improve sport performance. The debate typically is centered around which techniques will boost sport specific speed, power and strength, but it often overlooks the importance of a comprehensive warm-up and the role it plays in optimizing performance during the workout, practice, or the game.
For years the accepted warm-up norm has been to perform a light warm-up followed by static stretching. In fact, almost anywhere in the world you will see athletes starting their practice sessions with a light run and some light stretching. So ingrained is this type of routine that it tends to go unquestioned.
Instead of using a static stretch, the traditional reach and hold stretch, an athlete should use a dynamic warm-up to activate and prime the muscles for the workout. A recent study concluded:
"Because convincing scientific evidence supporting the injury-reducing and performance enhancing potential of static stretching is presently lacking, it may be desirable for children to perform dynamic exercise during the warm up period and static during the cool down period, ... The data revealed that vertical jump and the shuttle run performance declined significantly following static stretching as compared to the dynamic warm-up and DYJ [dynamic warm-up plus 3 drop jumps from fifteen centimeters]. In addition the long jump performance was significantly reduced following the SS [static stretching] as compared to DYJ." (1)
An active or dynamic warm-up is a superior way to prepare for physical activity. This type of warm-up has been used by track and field athletes for years, but has not been widely practiced within the traditional other sports of basketball, softball, and baseball. A comprehensive dynamic warm-up does not take any more time than the traditional stretching method, but is more focused, effective and productive. The entire dynamic warm-up can be done in as little as five minutes or as long as twenty minutes, depending on the goals, age, and fitness level of the group.
Advantages of a Dynamic Warm-Up
Elevates the body's core temperature: Active warm-up involves continuous movement that increases the warmth in your body and muscles. Unlike static stretching that drops the core temperature by 2-3° after sitting and stretching for 10-15 minutes, active stretching exercises raises the body temperature and usually causes the athletes to break out into a light sweat.
Increases flexibility and coordination: It enhances coordination and motor ability by activating the nervous system, which is especially beneficial for younger athletes who are still learning their bodies. A general cardiovascular warm-up lasting five to ten minutes raises the body’s core temperature enough to enhance the elasticity of muscles, tendons, ligaments and overall joint structures.
Prepares the mind for the practice ahead: An engaging warm-up prepares the mind for the practice ahead. Proper mental preparation is vital to maximizing an athlete's success. Unlike static stretching exercises that lead to socialization and daydreaming, a dynamic warm-up forces athletes to focus and concentrate on the task at hand. It is vital to make sure your initial cardiovascular warm-up is serious and not the social fifteen.
Criteria to Consider when Planning Active Stretching Exercises
As with any drill, it is important to start out slowly until an athlete has mastered the movement with perfect technique. The goal of any warm-up before practice is to prepare for maximum performance, decrease the risk of injury, and extend the range of a muscle groups flexibility. There are few criteria to consider when planning the warm-up portion of your practice.
Include all the muscle groups: Movements should include all the major muscle groups that are going to be used during the practice.
Cover the full range of movement: The dynamic warm-up can increase your mobility if you do all the exercises to the end ranges of motion. Movements should work the muscles through a complete range of motion, not just 75 to 80 percent.
Increase the heart rate, breathing rate, and body temperature: The routine should increase the heart rate, body temperature, and breathing rate gradually to a comfortable level. To do this, you'll have to move quickly from one exercise to the next, which means you want to know exactly what to do before you get started.
Drills for Active Stretching Exercises
High knees: With basic running form, bring the knees up higher than your waistline. Keep your feet moving as fast as possible while your ankles, knees, hips and shoulders face forwards. Since this is a warm-up, quick feet does not mean quick forward movement, it is not a run. This warm-up has more vertical foot movement than horizontal foot movement.
Butt kicks: Similar to high knees except you keep your thighs perpendicular to the ground while kicking your heels up towards your backside. Again, move your feet quickly while keeping the ankles, knees, hips and shoulders in alignment. Quick feet, not quick forward movement.
Frankenstein walk: Reach both hands forward at shoulder height and while keeping your leg straight, kick it up in front of you as high as you can, trying to touch the fingertips of the opposite arm then repeat with the other leg. Walk forward about 30 feet. This is an excellent way to increase hamstring flexibility.
Lunges: Step forward with your left leg into a lunge position with your ankles, knees, hips and shoulders facing forward, and torso upright. Try to place your left elbow on the ground as close to your left heel as possible. Then lunge forward with your right leg and try to touch your right elbow to the ground near your right heel. Do this for about 30 feet.
Summary
If you have not had any exposure to dynamic warm-up and stretching in the past think about crossing over from passive stretching to a muscle activating pre-game / pre-practice training exercises. The great part about this stretching method is that it can be as challenging as you want it to be and uses many different training methods such as: foot quickness, plyometrics, balance drills, speed development techniques, and lateral movement development. Create a new purpose for warm-up that prepares you for the practice or game by activating the muscle groups by using similar actions to those you will use during the event ahead.
When designing the day’s dynamic warm-up for the athletes include exercises that address all the major muscle groups (hamstrings, quadriceps, calves, Achilles, and hip flexors) on a fairly equal basis. Vary the routine daily to keep the athletes interested and make sure they do not become complacent.
(1) Faigenbaum, A, Bellucci, M, Bernieri, A, Bakker, B, Hoorens, K. (2005). Acute Effects of Different Warm-Up Protocols on Fitness Performance in Children. Journal of Strength and Conditioning Research, 19 (2): 376-381.
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