ADVICE SHEET A dynamic warm up

What is it? A selection of sports-specific exercises or movements that are performed continuously in a progressive manner from low intensity to more explosive and vigorous execution.

What does it achieve? The dynamic warm-up should gradually increase the metabolic rate including frequency and depth of breathing, heart rate and body temperature. It should also increase blood circulation and muscle innervations, specifically in the targeted muscles and limbs. At the same time all joints should perform the necessary range of movements at the required levels of force and speed.

Exercise 1 Jog – Easy pace jogging with turns every 50 m, increase speed gradually 2 Ankle rotations – Standing on one leg draw large circles with the toe of the other foot

3 Walking lunges – Walk in a controlled and continuous way with a longer stride, gradually lower the knee of the back leg to the ground

The exercises selected, the intensity of effort and the progression of this effort must be determined by the activity for which you are warming-up and your level of fitness. Before incorporating a dynamic warm up into your fitness schedule it is strongly advised that you seek the advice of a strength and conditioning specialist or a physical therapist.

Intensity Warm-up for about 3-5 minutes without much physical effort and the dynamic warm-up should conclude when your physical state is equal to that required by the activity to follow.

Volume 6-8 x 50 m 8 reps each way per leg

WARM UP

40 m 4 Standing single leg calf raises – On one leg perform dynamic heel raises and a controlled return 8 reps per leg

5 Walking with high knee drive – While walking drive the swing leg high into the chest with a flexed ankle and drive the opposite arm to shoulder height

6 Parallel squat – Feet at shoulder width, squat down to where the thighs are parallel with the ground while keeping chest upright

7 Walking backwards – Walk with balance, move the swing foot high past the buttocks

8 Front lunge – Alternating steps to the front with a strong drive off the ground with front foot and a stable trunk, arms and head

9 Jogging carioca – Sideways running Italian football style, trail leg to move past the lead leg, once behind then in front, with exaggerated hip rotation

10 Lateral lunge – Sideways step with a strong leg drive back to the midline and a stable trunk, arms and head

40 m

10 reps 40 m

8 reps per leg 2x 40 m each way 8 reps per leg

11 Jogging buttock kicks – Forwards running with exaggerated knee flexion, fast legs slow travel 40 m 12 Shoulder shrugs – Draw large circles with the points of the shoulders, to the back and the front 10 reps each way 13 Prone leg curls – Lying down flex each alternate knee explosively taking the foot to the buttocks 8 reps per leg

14 High knee skipping – As in walking with high knee drive but more explosively so that a skip is performed between each step

15 Straight arm circles – Move the arms in large circles past the ears and the side of the body

16 Standing hamstring kicks – Standing on one leg perform a controlled straight leg kick with gradually more vigour

17 High knee carioca – As in jogging carioca, but now when the trail leg is passing to the front, lift the knee high by flexing at the hips

18 Sumo squat – With heels shoulder width apart, turn the feet out as far as possible, then gradually squat while keeping a stable trunk

40 m 8 reps each way 8 reps per leg 2x 40 m 10 reps

19 Back slaps – With the arms abducted to the horizontal, vigorously cross the arms over the chest and slap your back and then open the arms in a controlled, vigorous manner and repeat 10 reps

20 Shuttle sprint – Perform 4 continuous 5 m sprints with alternating turns, gradually increasing the speed and effort, rest for 15 s and repeat

2 sets (4x5m) 15 s rest

The information contained in this article is intended as general guidance and information only and should not be relied upon as a basis for planning individual medical care or as a substitute for special- ist medical advice in each individual case. To the extent permissable by law, the publisher, editors and contributors accept no liability for any loss, injury or damage howsoever incurred (including negli- gence) as a consequence, whether directly or indirectly, of the use of any person of the contents of this article.

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