Whether you are completely immobile fossil frequent movement of people or activities of people, do any exercise before, "warm up" are very important and necessary exercise the concept of security, order to avoid unnecessary injury.
P ER FORMANCE CONDITIONING CYCLING A NEWSLETTER DEDICATED TO IMPROVING CYCLISTS www.performancecondition.com/cycling Time Effective Dynamic Warm-up A 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. LOWER LEG: 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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