A proper warm-up routine is a vital component of any athletic participation. The intent of this activity is two-fold: 1) warm the body’s muscles and soft tissues for optimum performance and 2) reduce the risk of injury from overloading inadequately prepared muscles.
Traditional warm-up routines have incorporated static stretches. These prolonged holds are designed to increase the length and flexibility of specific muscles or muscle groups. Recent evidence, however, suggests that static stretching prior to activity actually inhibits performance. Static stretches are still useful as part of a cool-down routine, but doing them as part of a warm-up routine may actually be more detrimental than beneficial.
A ‘dynamic warm-up routine’ is a more useful way of preparing the body for athletic involvement. Dynamic stretches target the same muscle groups, but instead incorporate only 1-2 second holds. The intent of these movements is to promote muscular flexibility in a way that prepares the body for similar movements during the activity or sport.
Warm-up: A full body warm-up routine (i.e. brisk walking, light jogging, jump rope) of approximately five minutes should precede the dynamic stretching series.
Perform each activity for approximately 30 yards, 1-2x each