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.

The Worlds Greatest Stretch - Dynamic Warm-up

I remember it like it was yesterday... I attended a functional training seminar several years ago and saw Mark Verstegen present on the subject of Movement Preparation and Dynamic Warm-up. It was not like I hadn't tried or heard about it before but during those hands-on workshops my eyes (and my hips) opened to see the potential of an optimal activation and preparation sequence of the movement system.

The "worlds greatest stretch" was an essential part of Mark's movement preparation sequence. It was one of those concepts that got absorbed by my brain and my body very well. Several years now, some of the same dynamic flexibility sequences are still in use in our programs and they are still producing the desired results of increased active range of motion and activation of the correct muscle groups prior to training or sports.

Thanks Mark!

Tommi "The Trainer"

Joint by joint movement preparation

The concept of joint-by-joint training that Mike Boyle and Gray Cook introduced a few years back is a great systematic way to prepare the body for movement. It is an approach that simplifies the function of the body by dividing the body in 5 (6) different stations.

Here is the general idea and the main attribute of each station based on the joint by joint concept:

1. Ankle/foot: Mobility

2. Knee: Stability

3. Hip: Mobility

4. Lumbar spine: Stability

5. Thoracic spine: Mobility

This is a demonstration of a basic dynamic warm up sequence based on five station -concept.

Each station has its role that supports the neighbor above or below. If the neighbor does not do its job, the outcome is either a poor movement performance or even an injury. A great example is the station 2, the knee, which is totally dependent on the function of the ankle and the hip.

So, let's not always blame the knee for being weak or sore as the source of the problem could be one or all of the neighbors.

Tommi

PS:"The body is a unit, though it is made up of many parts; and though all its parts are many, they form one body. (1 Cor 12:12)