3 Key elements that make a high performance warm-up

1. Activate, don't pacify! - Avoid sleepy and boring warm ups -

"So, jog around the field two times and sit down for 10 minutes and do static stretches." No way! 
We would have just spent a total of 15-20 minutes of valuable practice time doing stuff that does not optimally activate the body or the mind for the practice or the game. If you have been doing "slogging" (slow jogging) and the same seated hamstring stretches as a warm-up for the past 8 years, it might be time for a change and I will tell you why. The "passive warm-up" radically underestimates what our bodies and our minds need for optimal warm-up and activation.

After the warm-up the athletes should have elevated their level of physical preparedness as well as mental level of focus. According to studies some warm-ups increase the performance by up to 20% and some decrease the performance by up to 17%. What kind of a warm-up would you like for your team?       

2. Sequence it! - Use a pre-movement check list to turn on all the systems -  

"Wing condition: check. Fuel quantity: check. Flight controls: check. Runway ready: check." 

When the pilot getting ready for take-off, he checks all the systems of the plane and turns each one of them on while going through a step by step check list. We can use this concept for movement preparation as well. But what does the check list for a dynamic warm-up look like?
Well, here is one example.

A) Flexibility and mobility of each of the six anatomical stations: check.
B) Stability and proprioception by activating the nervous system: check.
C) Fundamental movement pattern activation: check
D) Elastic elements preparedness with low to medium level plyometrics: check. 
E) Rehearsing the movement and locomotion skills related to the activity: check.      

3. Be consistent in long-term! - An enormous accumulative training effect -

How many practices you or your team have per week? How about in a year? Imagine the accumulative training effect of a 15-minute dynamic warm-up routine 3-5 times a week for 365 days. That is what I call a great tool for long-term athletic development. Step by step you are taking your athletes to a greater level in flexibility, core strength, speed and agility and it is all built-in in your practice routine.

With correct progressions in exercises you can do a really big portion of your supplemental training and conditioning within your regular movement preparation. How many times do we complain that we don't have time for doing everything; injury prevention, speed training, strength and flexibility and so on. Let me ask you this: Is there an any easier way to include vital part of training in your sport than this?   

Check out our new online resource, 368- Dynamic Warm-Up and Activation for warm-up exercise and movement progressions!  

Stay activated!

Tommi the Trainer

The Dynamic Warm-up revolution

THE DYNAMIC WARM-UP REVOLUTION

Active and dynamic warm-ups and movement preparation routines are replacing the old and the mentally and physically more passive warming up practices. The general idea of (just) elevating the body temperature by slow jogging followed by a few static stretches is being revolutionized by a more focused and involved movement preparation.

An athlete spends between 10-20 minutes a day preparing the body for the competition or practice. This time accumulates slowly but surely and functions not only as a primer for the sport performance but as an opportunity to learn and develop various motor skills.

The activation of the movement system correctly prior to sport performance or practice has been found crucially important. Discover Movement has been researching and developing optimal warm-up and movement preparation protocols for years.

HOW TO OPTIMIZE THE MOVEMENT THROUGH DYNAMIC WARM-UP 

A systematized approach helps the coach and the athlete in practical execution of the warm-up. The correct sequence of the phases also improves the results gained from the active warm up routine.

The objective of the system is to elevate the body's ability to provide a desired training stimulation and ensure that the provided training transfers into a training adaptation. Thus, the dynamic movement preparation should improve the absorption of training on neuro-muscular, cardio-vascular as well as metabolic levels.    

Discover Movement Dynamic Warm-up consists of six phases that are designed individually for each athlete's goals in mind. The following gives a general idea of the dynamic warm-up sequence. Each athlete and each sport requires often slightly different warm-up exercise routine. 

CONTACT us for help in designing the optimal dynamic warm-up routine for your athlete or team.

Don't forget to take an advantage of our free resource The Dynamic Warm-up Method-report.

Skipping + carioca = Skippioca dynamic warm up

I learned some fantastic locomotion patterns from Todd Wright from the University of Texas basketball program.

As a part of the dynamic warm routine it important to stimulate both the mind and the body and even the spirit. These movement patterns will do exactly that, they will challange the coordination, make you focus, build your athleticism and make you laugh in the process.

Here is a short sample of one locomotion pattern called skippioca, which combines the movements of carioca and skip. Try them out. I felt ridiculously uncoordinated myself in the beginning but I am getting better and so are my athletes.  

You can get more brilliant information about movement and athleticism from www.train4thegame.com
Thank you Todd!

Tommi the Trainer

PS: Coordination is the act of coordinating, making different people or things work together for a goal or effect. Wikipedia.