DYNAMIC WARM-UP

and more importantly the execution. Factors that determine intensity include: a. Speed of movement, progressing from walking exercises to jogging. b. Depth of movement or range of movement, walking to walking lunge or half squat for parallel squat. c. Rest time between exercises.

Exercise selection Exercise selection is determined by the nature of the activity that the athlete is preparing for and in consideration of their previous experience. The vast number of available exercises means that the dynamic warm-up can and should be varied often. This is particu- larly useful in situations where athletes train many times a day and/ or week.

Conclusion A dynamic warm-up has evolved due to anecdotal and scientific evidence that static stretching impairs the production of muscu- lar strength and power, and that acute stretching does not protect against injury during sport and exercise. Despite this change in practice there are no scientific guidelines for best practice in designing and delivering a dynamic warm-up. There are however, a number professional publications covering this topic and sharing existing practice and knowledge. The role of stretch- ing in the preparation of an athlete is to increase specific flexibility where this is indicated by assessment. In these cases, stretching should be done as an independent session or after other training sessions so as not to reduce strength and power development or deployment.

UNIVERSITY OF WALES INSTITUTE, CARDIFF ATHROFA PRIFYSGOL CYMRU, CAERDYDD

Postgraduate Diploma/MSc Sport

Over two years by two, 4-day residential courses per year, plus option modules by distance learning

The course provides expertise in Sport & Exercise Medicine for doctors and chartered physiotherapists. Managed by the School of Sport, PE & Recreation at the University of Wales Institute, Cardiff and the School of Postgraduate Medical and Dental Education at the University of Wales College of Medicine, experts in Sport & Exercise Medicine and Sport & Exercise Science lecture on the latest academic and practical developments in the field.

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References 1. Shellock FG and Prentice WE. Warming-up and stretching for improved physical performance and prevention of sport-related injury. Sports Med. 1985;2(4):267-278. 2. Lallay DA. Stretching and injury in distance runners. Med.Sci.Sports Exerc. 1994;26:S84. 3. Liebersman J and Cafarelli E. Physiology of range of motion in human joints: A critical review. Crit.Rev.Phys.Rehab.Med. 1999;6:131-160. 4. Kokkonen J, Nelson AG, and Cornwall A. Acute muscle stretching inhibits maximal strength performance. Res.Q.Exerc.Sport. 1998;69:411-416. 5. Nelson AG, Cornwall A, Heise GD. Acute stretching exercises and vertical jump stored elastic energy. Med.Sci.Sports and Exerc.1996;28:S156. 6. Takarada Y, Hirano Y, Ishige Y and Ishii N. Stretch-induced enhancement of mechanical power output in human multijoint exercise with counter- movement. J.Appl.Phyiol. 1997;83(5):1749-1755. 7. Kokkonen J, Nelson AG and Arnall DA. Too much stretching reduces strength endurance capacity. Med.Sci.Sports and Exerc. 2001;33(5). 8. Fowles JR, Sale DG. Time course of strength deficit after maximal passive stretch in humans. Med.Sci.Sports and Exerc. 1997;29:S26. 9. Mann DP, Jones MT. Guidelines to the implementation of a dynamic stretching program. J.Str. and Cond. 1999;21:53-55. 10. Hedrick, A. Dynamic flexibility training. J.Str.and Cond. 2000;22(5):33-38. 11. Thomas, M. The functional warm-up. J.Str. and Cond. 2000;22(2):51-53.

Dave Clark MSc, is the head strength and conditioning coach at the Scottish Institute of Sport. He manages the delivery of strength and con- ditioning support to all the Institute programmes and individual ath- letes and acts as a consultant to the World Class Performance Plan for track sprint cycling. He has an MSc (Med) degree in Sport Science from the University of Cape Town and is a certified strength and conditioning specialist with the National Strength and Conditioning Association. Dave also serves on the Strength and Conditioning Steering Group of the BOA.

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