Dynamic Warmup

NSCA Essentials Chapter 16

Before we begin…

A bit about stretching….a lot of modern research has actually shown that, at best, static stretching prior to competition does nothing to improve performance or prevent injury. At worst, it can decrease the efficiency of the SSC. Remember static stretching is going to affect the PEC more than the SEC.

With that in mind

The NSCA currently recommends quite a bit of stretching (8-12 min) prior to practice or competition.

There are hardly any modern strength and speed programs which follow this recommendation

Most modern programs will use dynamic and specific stretching programs to warm up

So anyways…types of stretching

Active stretching When the person being stretched

provides the force of the stretch Passive stretching

When a partner or stretching machine provides the stretch for the person stretching

Types of stretching, continued

Static Stretch Slow and constant with the end position held for

30s (NSCA) Ballistic Stretch

Bouncing type stretching, triggers the stretch reflex

Dynamic Stretch Stretches in sport specific movements that are

quick but avoid bouncing

Dynamic Stretch Example

PNF Stretching

Proprioceptive Neuromuscular Facilitation (PNF)

A type of stretching originally designed for rehabilitation which has expanded to athletic programs.

Three types of PNF stretching Hold-Relax Contract-Relax Hold-Relax with agonist contraction

Phases of PNF Stretching (Hold Relax)

First Phase Passive pre-stretch of up to 10 seconds

Second Phase The athlete will push the agonist muscle in an

isometric contraction against the resistance for up to 10 seconds

Third Phase The athlete then relaxes and the muscle is

stretched for up to 30s. This stretch should be farther than in the first phase. This happens because of “autogenic inhibition”

Autogenic Inhibition

Basis of “hold-relax” technique. Occurs when increases in muscular

tension cause the GTO to allow greater levels of relaxation.

Contract Relax Technique (PNF)

First Phase Passive stretch to the point of mild discomfort for

up to 10sec. Second Phase

The agonist muscle is then contracted against resistance

Third Phase The athlete then relaxes and the muscle is

stretched for up to 30s. This stretch should be farther than in the first phase.

Hold-Relax with agonist contraction

Same first two phases as previous. After isometric hold, the athlete will contract

the antagonist muscle to the agonist to assist in the stretch

For example, if the hamstrings are being stretched, the athlete will contract the quads/hip flexors to help pull the leg back and stretch the hamstrings more

Questions to ask about stretching and warming up..

With stretching as a warmup Can I prepare to move by standing still

for extended periods of time? Should I move slowly, or not at all, to

prepare myself to move quickly? Should I sit down and be still to prepare

to be on my feet and moving? Mike Boyle “Functional Training for

Sports”

Stretching and muscle pulls

In 2002, Mike Boyle’s training facility had 600 athletes training four times per week for 11 weeks each summer (26,400 workouts). None of their athletes stretch before their workouts. That summer no athlete had a serious muscle pull that required treatment.

A Real Warmup

Most modern warmups will involve the following: 5-10 minutes of light aerobic work to promote blood flow

and wake up the nervous system Dynamic stretches that warm up the primary muscles of

the sport If the athlete has individual needs where increased joint

ROM is absolutely necessary, then specific static stretching is implemented

Specific sport activity that starts at low intensity and progresses towards practice level intensity, i.e., 40m sprints starting at 50% and increasing to 90%

An example warmup for linear speed work

20 yards each High knee walk High knee skip High knee run Heel-ups Straight Leg Skip Straight Leg Deadlift walk Backward run Backpedal Backward Lunge Walk Forward Lunge Walk Inchworm

High Knee Walk

High Knee Skip

High Knee Run

Heel Ups

Straight Leg Skip

Straight Leg Deadlift Walk

Backwards Run

Backpedal

Backward/Forward Lunge Walk

Inchworm

Seagrave Warmup

The seagrave warmup, named after coach Loren Seagrave is a good warmup that can be used for a lot of sports.

It is based on dynamic stretching and sprints of increasing intensity

Seagrave Warmup

10x prisoner squats + 50m acceleration 20x scorpions + 50m acceleration 10x hamstring rollback stretches + 50m acc 20x speed skater + 50m acceleration 10x lunges + 50m acceleration 10x side lunges + 50m acceleration Sport specific dynamic flexibility and

activities of increasing intensity