Warming Up P roperly for Sports and Exercise

1. Warming Up Properly for Sports and Exercise

2. Objectives • Understand the benefits for warming up properly for sports and exercise. • Differentiate between ballistic, dynamic, and static stretching. • Learn the guidelines for safe and effective stretching. • Examine various dynamic warm-ups.

3. Types of Stretching • Ballistic Stretching • Uses the momentum of a moving body or a limb to force it beyond its normal range of motion. • Bouncing while stretching. • Not considered useful and can lead to injury. • Dynamic stretching • Consists of controlled leg and arm movements that take you (gently!) to the limits of your range of motion. • No bounces or jerky movements. • Improves dynamic flexibility and is quite useful as part of your warm-up for an active or aerobic workout. • Static Stretching • Stretching while the body is at rest, by stretching to a point of tension and holding the stretch for a period of time.

4. Guidelines for Safe and Effective Stretching • Do not bounce • Bouncing while stretching can cause more tightness and pain than you would experience without stretching. • Dynamic stretching before and static stretching after • Many studies have concluded that a short warm-up combined with dynamic stretching before exercise and static stretching after activity is beneficial. It improves performance and decreases the possibility of injury. • Stretching for athletic performance should not hurt • If you are feeling anything beyond mild tension, you are taking it too far. • Stretch on a regular basis • Increased range of motion. • keep your body aligned and reduce the risk of injury.

5. To Stretch or Not to Stretch? • In recent years, researchers have found that static stretching before exercising can hamper performance without substantially reducing the chances of injury. • One study found that static stretching reduces strength in the stretched muscles by almost 5.5% and explosive power by 2.8%, in people who hold individual stretches for 90 seconds or more. • Authors of study suspect that static stretching can loosen muscles and tendons, and make them less likely to store energy and spring into action. • A better choiceis to warm-up dynamically, by moving the muscles that will be called upon in your workout.

6. Warming up Dynamically • Goal • Elevate body temperature • Prime your joints and muscles for the workout ahead • Benefits • Improve performance • Muscles will work more efficiently • Increase mobility and strength • Reduce injury • Examples • Hip swings and rotations • Squats (two legs or single leg) • Lunges with rotation • Arm circles • Knee-to-chest walk • Straight leg kicks

7. Football Dynamic Warm-up • Real Workouts – Drew Brees • http://www.youtube.com/watch?v=gwheSCgyJCo • Start at 1:00

8. Baseball Dynamic Warm-up • Jimmy Rollins Dynamic Warm-up • Http://www.youtube.com/watch?v=2vt8r4ukSbk

9. Basketball Dynamic Warm-up • Derrick Favors Dynamic Warm-up • http://www.youtube.com/watch?v=EOlIXHc-kOg

10. Soccer Dynamic Warm-up • Soccer specific dynamic warm-up • http://www.youtube.com/watch?v=mXOlbtx7DZY