DYNAMIC SPORTS WARM UP
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This document discusses the benefits of a dynamic warm-up over static stretching before exercise or sports. It recommends that a dynamic warm-up should include 5-10 minutes of light aerobic exercise, dynamic stretches of the major muscles, and sport-specific drills of gradually increasing intensity. This maintains body warmth and prepares the muscles, joints, coordination, and nervous system in a sport-specific way. In contrast, static stretching has been shown to potentially decrease performance and increase injury risk. A dynamic warm-up also helps prepare the mind for the upcoming activity. Several example dynamic exercises are provided.
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DYNAMIC SPORTS WARM UP
- 1. DYNAMIC SPORTS WARM UP Dr. RuchiraTendolkar BFY SPORTS & FITNESS
- 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 Grays 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 doesnt 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属 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.
- 9. Thank you