Dynamic warm up and flexibility for sports performance!

Parsippany NJ #1 Sports Performance Coach

Many warm ups consist of arbitrary exercises such as jogging laps, performing static stretches, jumping rope or executing a series of butt kicks and high knees, all of these are a form of exercise and each serve its purpose. But according to the American Journal of Sports Medicine, warm up must be more systematic and progressive in order to increase the athlete’s range of motion through higher contractile velocity just like the demands of the sport. We are going to present on these post a series of warm ups that will help increase performance and reduce risk of injury.

Will dynamic warm ups work to improve performance?

The answer is yes. Active dynamic warm up consist of a series of exercises , each in which in itself constitutes, a skill that must be developed and refined overtime. Furthermore, we must change our perspective on the warm up process and go beyond the traditional rationale, for many wam ups the rationale , hinges on increasing the heart rate, induces perspiration, and increasing core body temperature. These effects are merely byproducts of food all fashion exercise bit performance training has evolved in the past 20 years. We now know that a sound structure active dynamic warm up can help an athlete develop the better biomotor abilities that make up athletic performance – speed, agility, power, strength, flexibility, balance, coordination and conditioning.

Three stage progressive warm up

The warm up is an extremely valuable tool. Indeed, the true value of consistent , active dynamic warm up will be apparent before competition, or tournaments. For many athletes, nerves run high before competition, , but athletes are creatures of habit, and starting the competition preparation, with a warm up that has become a ritual helps put the athlete in a state of effective focus and progressive arousal.

Muscle activation

The preparation series begins with muscle activation exercises, including the quadruped series, the straight leg exercises , the hip rotation series, the squat series, and shoulder series. Working on a stage progression following dynamic flexibility and transit mobility.

Quadriceps series

Perform 5 repetitions, begin in a kneeling position with six point of contact, with the ground: two hands, two knees, and the toes of both feet. The hands are directly under the shoulders the knees are under the hips, and the toes are pulled toward the shins.

Fire Hydrant

Muscle focus: tensor fascia latae,gluteus medius (anterior fibers)

Procedure:

Push the hands firmly into the groundwith the core braced. Moved one thigh out to the side in abduction at the end of the range hold for 2 secs then return the thigh to the start position. Complete five repetitions. The range of motion is limited to what you can control without moving other joints . Such as the elbows, spine, or hips. Switch legs and perform five reps with a new leg.

Hip circle

Tensor fasciae latae, gluteus medius (anterior and posterior)

Procedure:

Push the hands firmly into the ground with the core braced. Moved one knee in a circular motion, either counterclockwise, or clockwise. Complete five repetitions, then switch legs. Make sure that no additional movement comes from the spine or upper body!.

Straight Leg Series

For all these exercises perform 5 repetitions with each leg. All the exercises are performed while lying on the ground. Lie in a fully extended position, with th ear shoulder knees, hips and ankles aligned. The body orientation varies between prone, supine and side liying, but the posture remains constant.

Supine high kick

Procedure: Assume a supine position with one knee bent and the opposite leg straight. Brace the core tighten the tight of the leg straight leg, and lift the leg as high as possible, without bending the knee or altering the hip position. Hold for a 2 sec count then repeat. Perform five reps then switch legs.

Muscle focus: Rectus femoris, sartorius, iliopsas.

Side lying adduction.

Muscle focus: Adductor magnus, gracilis, adductor longus, pectineus, adductor brevis

Procedure: Lie on side in proper alignment, brace the core and move the top leg into a hip-flex position. Tighten the thigh of the bottom leg, pull the toe towards the shin and lift the leg of the ground just a couple of inches while maintaining extension of the bottom leg. Hold for a two second count, then repeat.

Hip rotation series

The hip rotation series provide a great way to further account for the potential joint ranges of motion of the hip before training or competition.

Supine hip rotation

Muscle focus: Oburator internus and externus, quadratus femoris, gemellus superior and inferior.

Procedure: Lie flat on the ground with the knee flex and the feet in the toes-up position. Anchor the heels on the ground and slowly pivot the opposite knee to the opposite heel. The pivot point of the movement should be the heels. Alternate sides and complete eight reps per side.

Seated hip rotation

Muscle focus:

piriformis, obturaror internus and externus, quadratus femoris, gemellus superior and inferior.

Procedure: Sit on the ground with the knees flex and the feet in the toes up position, anchor the heels to the ground and slowly pivot the opposite knee to the opposite heel. The pivot points of the movement should be the heels. Flex the torso over the lead thigh and reach the opposite arm to maximize the stretch on the upper extremity, then alternate sides and complete 8 reps per side.

Shoulder series

Not unlike the quadriceps series, this series increases range of motion while providing stability to the joint at the end of the range. The series should be performed slowly and deliberately with great intent and focus. Perform 8 reps on each exercise.

Bent over 90/90

Muscle focus: Serratus anterior, rhomboid major and minor, posterior deltoid, infraspinatus

Procedure: Stand with the feet hip widh apart. Bent over at the waist so that the torso is parallel to the ground. Fully extend the arms with the fingers towards the ground . Set shoulders down and back. Then pinch the shoulder blades toward the spine while keeping the shoulder down. Row the elbows to the plane of the back with the elbow and shoulder joints at 90 degree angles. Next externally rotate the arms as far as possible, and hold for a two second count. Internally rotate the arms to the row position and extend the arms fully to the start position. Flair the shoulder blades away from the spine then repeat. Complete eight repetitions.

Conclusion

These are the most common exercises to be executed to accomplished top performance, Flexibility and warm up should converge and be priority before training and competing instead of being at the end of the strength and conditioning spectrum. Please share and leave comments!

Don’t forget to check our last post on importance to warm up before work out by clicking here