DYNAMIC WARM-UP

Dynamic stretching is defined as consisting of ‘functional-based

exercises which use sport-specific movements to

prepare the body for activity

● It is also important to select exercises that match the ability of the athletes.

2. The activity for which the athletes are preparing ● The dynamic warm-up should be planned to gradually increase in intensity to achieve optimal physiological preparation for the subsequent activity. The physiological elements that need to be considered include: i. Limb and joint involvement including range, speed and force of movement ii. The energetic or metabolic pathways iii. Specific neural activation and co-ordination of movements. ● The efficiency of the design of the dynamic warm-up is very important in that it should not result in any undue fatigue or energy utilisation beyond what is required to reach an optimal physiological state of preparation. ● The exercise selection must be specific to the subsequent activity and include part of the sport or training session done in a controlled manner. 3. The temperature and environmental conditions ● Adjustments to the duration, intensity and progression of inten- sity need to be made to accommodate extreme temperatures. ● Similar adjustments also need to be made if the athlete is not accustomed to conditions. 4. Other considerations include ● Multiple dynamic warm-ups in one day as in tournament competition will mean reducing the duration of the total and individual sessions. ● Positional differences will mean individualised dynamic warm-ups in some sports.

Designing a dynamic warm-up There are two common ways to structure a dynamic warm-up, in the first a stationary (on-the-spot) exercise is followed by a travelling exercise and this is repeated gradually increasing the intensity and range of movement of the exercises. The second method is to perform a number of stationary exercises gradually working though the entire body and then follow this with a number of travelling exercises and repeat as many times as necessary.

In both options you need to decide with the technical coach at what point you wish to include sport-specific exercises or drills. As they are included for the purpose of warm-up, the athlete needs to understand this and the intensity must reflect this purpose.

Delivering a dynamic warm-up The guidelines for leading or delivering a dynamic warm-up are very

16 SportEX

similar to those for the traditional warm-up and also apply to most led exercise sessions. Experience has shown that where possible it is best to initially teach the dynamic warm-up to small groups (3- 6 athletes) prior to leading this type of warm-up to large groups (>10 athletes). This is particularly true when this represents a change in an athlete’s or team’s usual way of warming up. It is also useful to have reinforced the dynamic warm-up through small group sessions prior to leading a team through the session in preparation for a competition. Prior to the dynamic warm-up the instructor should emphasise the following points: 1. Technical correctness in the execution of the exercises is most important and should not be sacrificed for intensity of execution. 2. Each individual athlete is responsible for controlling the progression of intensity of the warm-up according to how they feel and respond to the session on the day. 3. The progression of intensity will be through the exercise selection

Travelling exercises ● Walking

● Walking lunge ● Walking carioca

Stationary exercises ● Ankle rotations

● Single leg calf raises ● Front lunge

● Walking with high knees ● Lateral lunge ● Walking backwards ● Walking butt kicks ● Walking on toes ● Walking on heels ● Low knee skipping ● Jogging

● 45o lunge

● Back lunge ● Half squat

● Jogging carioca ● Jogging backwards ● Jogging butt kicks ● Lateral shuffle

● Rotating lateral shuffle ● High knee skipping ● High knee jogging ● High knee carioca

● Alternate leg bounding ● Pattern sprints

● Parallel squat ● Full squat ● Sumo squat ● Jump squat

● Standing hamstring kicks ● Straight leg abductor kicks ● Bent over donkey kicks ● Bear crawl

● Supine straight leg ham- string kicks

● Prone leg curls ● Press-ups

● Lateral bounding for height ● Straight arm circles ● Sprinting

● Back slaps

● Shoulder rolls ● Shoulder shrugs ● Neck half circles

Box 1: A list of suggested exercises suitable for use in designing a dynamic warm-up