Warming Up Properly for Sports and Exercise

ObjectivesUnderstand the benefits for warming up properly

for sports and exercise.

Differentiate between ballistic, dynamic, and static stretching.

Learn the guidelines for safe and effective stretching.

Examine various dynamic warm-ups.

Types of Stretching Ballistic Stretching

Uses the momentum of a moving body or a limb to force it beyond its normal range of motion.

Bouncing while stretching. Not considered useful and can lead to injury.

Dynamic stretching Consists of controlled leg and arm movements that take you

(gently!) to the limits of your range of motion. No bounces or jerky movements. Improves dynamic flexibility and is quite useful as part of your

warm-up for an active or aerobic workout.

Static Stretching Stretching while the body is at rest, by stretching to a point of

tension and holding the stretch for a period of time.

Guidelines for Safe and Effective Stretching

Do not bounce Bouncing while stretching can cause more tightness and pain than you

would experience without stretching.

Dynamic stretching before and static stretching after Many studies have concluded that a short warm-up combined with

dynamic stretching before exercise and static stretching after activity is beneficial. It improves performance and decreases the possibility of injury.

Stretching for athletic performance should not hurt If you are feeling anything beyond mild tension, you are taking it too

far.

Stretch on a regular basis Increased range of motion. keep your body aligned and reduce the risk of injury.

To Stretch or Not to Stretch?

In recent years, researchers have found that static stretching before exercising can hamper performance without substantially reducing the chances of injury.

One study found that static stretching reduces strength in the stretched muscles by almost 5.5% and explosive power by 2.8%, in people who hold individual stretches for 90 seconds or more.

Authors of study suspect that static stretching can loosen muscles and tendons, and make them less likely to store energy and spring into action.

A better choice is to warm-up dynamically, by moving the muscles that will be called upon in your workout.

Warming up Dynamically Goal

Elevate body temperature Prime your joints and muscles for the workout ahead

Benefits Improve performance Muscles will work more efficiently Increase mobility and strength Reduce injury

Examples Hip swings and rotations Squats (two legs or single leg) Lunges with rotation Arm circles Knee-to-chest walk Straight leg kicks

Football Dynamic Warm-up

Real Workouts – Drew Breeshttp://www.youtube.com/watch?v=gwheSCgyJCoStart at 1:00

Baseball Dynamic Warm-up

Jimmy Rollins Dynamic Warm-upHttp://www.youtube.com/watch?v=2vt8r4ukSbk

Basketball Dynamic Warm-upDerrick Favors Dynamic Warm-up

http://www.youtube.com/watch?v=EOlIXHc-kOg

Soccer Dynamic Warm-upSoccer specific dynamic warm-up

http://www.youtube.com/watch?v=mXOlbtx7DZY