Dynamic Warm-Up Presentation 11-8-11

7/28/2019 Dynamic Warm-Up Presentation 11-8-11

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Dynamic Warm-up:

Injury Prevention and

Performance Enhancement

Patra Acquaviva, MS, CSCS, USAW

Strength and Conditioning Coach


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Dynamic Warm-Up Research has shown that performing a dynamic

warm-up before activity is a better route thanstatic stretching.

A Study out of Kassel University in Germany: Static

stretching resulted in a significant decrease in dropjump performance (-4.6%), squat jump performance (-

5.7%), and countermovement jump performance (-

3.6%)


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Dynamic Warm-Up Increases core body temperature

Increases blood flow to the muscles

Activates muscle groups

Increases joint mobility

Increases coordination and balance

Decreases Risk of Injury!


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Dynamic Warm-Up:General Guidelines

Progress from lower to higher intensity Include all planes of motion

By the end of the warm-up, athletes should

have their HR elevated and break a good

sweat


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Areas to Include in Warm-Up: Foam Roller/ Stick (Self myofascial release)

Core activation and strength

Hip mobility and strength

Proper landing technique education andactivation


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Foam Roller/Stick:Self Myofascial Release

Help remove trigger points:

If trigger points remain long enough the healthyfascia can be replaced with inelastic tissue

Trigger points compromise the tissue structure

where they are located, causing other muscles

to have to compensate for that muscle weakness

(compensations = injury) Can cause fatigue, chronic pain, compensations,

and less efficient motor skill performance


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Examples:


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Core Activation and Strength Activating the core allows the core muscles

to work in the proper sequence and form thebase of support required for proper

movement.

Core must be able to turn on before any other

movement is performed and be strong enough

to maintain that posture during the movement. Allows the body to move as a unit


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Neuromuscular Activation:Plank Series

Front, Side, and Back (bridge) 1. Isometric holds in plank position

2. Add controlled movements


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Neuromuscular Activation:Plank Series

Front: Iso

Side: Iso

Front:Movement

Side:

Movement

Back


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Hip Mobility and Strength Hips have to be mobile enough to drop into

athletic position when landing and cutting.

Hips have to be strong enough to stop and controlthe motion.

Contributes to Injury Prevention: Allowing for a soft landing

Allowing hip muscles to take the force of the stop or

cut instead of the joints taking the impact Contributes to Increased Performance:

Allowing hips to lower and load up for a proper push

Allowing for a stronger push out of a cut


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Hip Mobility Examples:Inchworm:

Knee Pull

Figure-4

- Quad Stretchw/ Lean

- Tin Soldiers


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Hip Stability/Strengthening

Examples:Lateral Lunge

Forward Lunge S/L Bridge

Lateral

Band

Walk


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Build-Up Different linear and lateral running

techniques to get the heart rate up andfurther warm-up the muscles.

Example: Backwards Run

Butt Kicks

High Knees

Carioca


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Plyometrics It is good to include some plyometrics in

the warm-up to teach a proper jumping andlanding technique.

Perform after dynamic warm-up and build-

up, and before any practicing begins.

Progress from double leg to single leg

activities Reinforce triple extension on the jump and

proper athletic position on the landing


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Proper Landing Technique Hips lowered in about a

45 degree angle

Hips sit behind the heels

View from side: shoulder,

knees, and toes in a line

View from front: Hips,

knees, and toes in a

straight line.

Toes forward

Knees do not collapse or

bow


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On-Field Plyometrics Squat Jumps

2 legs 2 legs

2 legs 1 leg

1 leg 1 leg

Heidens Lateral Line Jumps

Sticks (coming to a complete stop) Cuts


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Example Warm-Up Foam Roller

Neuromuscular Activation (Front, Sides, Bridge) Dynamic Warm-Up

Build-Up (Backwards Run, High Knees, Carioca, Sprint)

Plyometrics (Squat Jumps x 6, Heidens x 6 ea)

Inchworms Lunges

Knee Pull Figure 4

Quad Stretch Tin Soldiers

Lateral Lunges Lateral Band Walk

Dynamic Warm-Up Presentation 11-8-11

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