Chain Link - Dynamic Warm-up by jlhd32


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									                             P            ER FORMANCE

                                               A NEWSLETTER DEDICATED TO IMPROVING CYCLISTS

          Time Effective Dynamic Warm-up
                        John McBride, Former Strength and Conditioning Coach, University of Pacific
                year-round commitment to all facets of training is required to be competitive at the highest levels of competition . A
               commitment to a complete, sound conditioning program is fast becoming a major contributor to the success of the top
               level athletes. As conditioning is part of the foundation to overall success, optimum warm-up is part of the founda-
               tion of a successful training session. Getting fully warmed up is a key ingredient, mentally and physically, to practic-
ing at the intensity required to achieve results.
         A quality warm-up elevates core body temperature, enhances blood circulation, improves viscosity of joint fluids and
increases the elasticity of the working muscles. The warm-up needs to be not only a general, total body warm-up, but should also
involve sport-specific movements and skills.
         In addition to being thoroughly warmed up for practice, athletes should also have sufficient flexibility for optimum per-
formance. Flexibility is an important aspect of any sports program, especially when the activity is dynamic and demanding in
nature. Optimum flexibility and joint mobility provides increased resistance to muscle injury and soreness. Inflexible muscles limit
movement, causing skills to be awkward and inefficient. A lack of flexibility is a contributing factor to many unnecessary sports
related injuries.
         As with any type of training, certain guidelines must be followed to maximize the benefits of a flexibility program. While
there are various methods and many different exercises promote flexibility, they all have the same basic purpose; increasing the
length of those muscles which limit range of motion around a joint. Certain principles should be followed to gain the greatest ben-
efits from flexibility.
         A quality flexibility program should include a period of active, dynamic warm-up and flexibility-specific activity. Body
temperature should be elevated before beginning flexibility work, to the point the athletes sweat. This enhances circulation and
increases the elasticity of the muscles being stretched.
         Nearly every athlete and coach deals with the dilemma of having limited training time and how to most efficiently incor-
porate warm-up and flexibility into practice without "wasting" valuable time. A thorough warm-up is an important aspect of train-
ing and competition preparation and should not be overlooked, and it does not have to "waste" time. We have solved this dilemma
by incorporating dynamic warm-up/flexibility training into conditioning and training.
         Dynamic warm-up/flexibility training achieves all the goals of proper warm-up and promotes flexibility as the name
implies. Dynamic warm-up/flexibility training incorporates stretching during sport-specific movements and activities. The advan-
tage is that your athletes can warm-up and work on flexibility using one activity. This is a more efficient and effective use of time
when preparing for training. Dynamic flexibility has been around for some time, but is not common knowledge to many coaches.
It is commonly practiced in track and field, and is slowly catching on among other sports.
         The program uses a wide array of sport specific exercises related to form running drills. The variety of exercises allows our
athletes to get completely warmed up and to improve their flexibility. We use a minimum of 10-12 different exercises each day, and
try to vary them somewhat from day to day. In all the exercises, it is important to work the muscles and joints in as great a range
of motion as possible. This maximizes the improvement in flexibility from this type of program.
         Since we have been using dynamic flexibility training we have significantly reduced the number of soft tissue injuries
among our athletes. New hamstring, groin and quad pulls are nearly non-existent. I attribute this to the athletes being fully warmed
up before practice and that their flexibility improves with this program.
         Table 1 lists of some of the drills used in our program. Each drill is done over the length of the a gym court. As stated, all
drills are done through as full a range of motion as possible, starting with slower exercises involving less total muscle mass and
building to faster paced ballistic movements using full body movements. At the completion of this warm-up our athletes are phys-
ically prepared for the most strenuous practice sessions.
         Our program is designed to maximize the talents and abilities of our players. We seek to develop the full potential of the
individuals in our volleyball program. Dynamic warm-up/flexibility work has shown to be one key to unlocking that potential, but
only if done correctly . O

                           WARM-UP AND SKIPPING EXERCISES
        The use of dynamic motion such as running and skipping, When done correctly, is far more advantageous than
running laps as a form of "warm up" . Dynamic movements allow you to warm the body's core temperature and main-
tain that temperature throughout the whole series of runs and skips. This warm up does three things; first, it warms the
core temperature of the muscles; second, it gently stretches the muscles; third, it teaches simple but vital movement skills
related to competition or practice.
HEEL-TOE WALK: Walking toe raises, roll from heel to toes working full extension.
ANKLE FLIPS: Running slowly with knees locked using only ankles.
HEEL WALKS: Keep toes pointed up to the sky. Reach with heals as you walk on heels. (Good for shin splints)

MAJOR MUSCLES--do these by working in full R.O.M.
KNEE HUGS: Stand tall pulling the knee to the chest, either standing, walking or skipping.
KNEE TO CHEST SKIP: Elbow back, good posture. Skip bringing the knee to chest.
HIGH KNEE SKIP: Focus on knee up to hip height and bringing the heel to the butt.
BUTT KICKS: Running or skipping, bring the heel all the way to the butt.
CROSSOVER RUN: Running or skipping, cycle the leg by stepping over the other knee.
CHICKEN RUN: Good posture, standing, walking or skipping. Bring the knee up, kick out the foot (toes pointed at the
sky), then sweep foot back to the ground.
BACK REACH: Running or skipping backward, bring the heel to the buttock then reach with the heel. Get full exten-
sion back with the leg.
DOG AND BUSH: Standing, walking, skipping, running. Bring heel to buttock and knee out to side, rotation around to
the front of the body. The action is similar to walking over a bush or hurdle.
BACK DOG AND BUSH: Standing, walking, skipping, running backward. Raise knee to front, heel to buttock, rotate
knee out and back, keeping heel to buttock. Shoulders remain square, hips rotate out and back. The action is similar to
opening the hips from a backpedal.
CARRIOCA: Running or skipping. Work to rotate the hips as you step behind and in front. On the front step bring the
knee high and the hip across the body.
TAPPIOCA: Same as Carrioca, just use two inch steps. exaggerate hip rotation
CROSSOVER SKIP: Skipping in a linear direction, cross-over with the feet and knees, like stepping across a line.
SIDE CROSSOVER SKIP: Skipping laterally, cross the knee high and rotate the hip.
WIDE SKIP: Keeping the knees out, skip by rotating the knees to the shoulder. Work on good posture and arm action.
SIDE SKIP: Skipping laterally, bring the knee high and heel to the butt. Do not crossover.
HIP ROTATION SKIP: Exaggerate hip action by skipping with the shoulders and head forward and the hips and feet
going side to side.
SIDE SLIDES: Laterally slide. Do not cross over. May incorporate arm swing

          Heel-Toe Walk                             Ankle Flips                 Knee Hugs            Knee to Chest Skip
 High Knee Skip          Butt Kicks              Crossover Run      Chicken Run

            Back Reach                       Dog and Bush        Back Dog and Bush

            Carrioca                     Crossover Skip           Wide Skip

Side Skip                        Hip Rotation Skip                   Side Slides

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