Dynamic Warm-up:

Injury Prevention and Performance Enhancement

Patra Acquaviva, MS, CSCS, USAW Strength and Conditioning Coach

Dynamic Warm-Up
Research has shown that performing a dynamic warm-up before activity is a better route than static stretching.
A Study out of Kassel University in Germany: Static stretching resulted in a significant decrease in drop jump performance (-4.6%), squat jump performance (5.7%), and countermovement jump performance (3.6%)

Dynamic Warm-Up
Increases core body temperature Increases blood flow to the muscles Activates muscle groups Increases joint mobility Increases coordination and balance Decreases Risk of Injury!

Dynamic Warm-Up:
General Guidelines
Progress from lower to higher intensity Include all planes of motion By the end of the warm-up, athletes should have their HR elevated and break a good sweat

Areas to Include in Warm-Up:

Foam Roller/ Stick (Self myofascial release) Core activation and strength Hip mobility and strength Proper landing technique education and activation

Foam Roller/Stick:
Self Myofascial Release Help remove trigger points:
If trigger points remain long enough the healthy fascia can be replaced with inelastic tissue Trigger points compromise the tissue structure where they are located, causing other muscles to have to compensate for that muscle weakness (compensations = injury) Can cause fatigue, chronic pain, compensations, and less efficient motor skill performance

Examples:

Core Activation and Strength

Activating the core allows the core muscles to work in the proper sequence and form the base of support required for proper movement.
Core must be able to turn on before any other movement is performed and be strong enough to maintain that posture during the movement. Allows the body to move as a unit

Neuromuscular Activation:
Plank Series Front, Side, and Back (bridge)
1. Isometric holds in plank position 2. Add controlled movements

Neuromuscular Activation:
Plank Series
Front: Iso Side: Iso Front: Movement Side: Movement

Back

Hip Mobility and Strength

Hips have to be mobile enough to drop into athletic position when landing and cutting. Hips have to be strong enough to stop and control the motion. Contributes to Injury Prevention:
Allowing for a soft landing Allowing hip muscles to take the force of the stop or cut instead of the joints taking the impact

Contributes to Increased Performance:

Allowing hips to lower and load up for a proper push Allowing for a stronger push out of a cut

Hip Mobility Examples:

Inchworm:

Figure-4 Knee Pull - Quad Stretch w/ Lean - Tin Soldiers

Hip Stability/Strengthening Examples:

Lateral Lunge Forward Lunge S/L Bridge

Lateral Band Walk

Build-Up
Different linear and lateral running techniques to get the heart rate up and further warm-up the muscles. Example:
Backwards Run Butt Kicks High Knees Carioca

Plyometrics
It is good to include some plyometrics in the warm-up to teach a proper jumping and landing technique. Perform after dynamic warm-up and buildup, and before any practicing begins. Progress from double leg to single leg activities Reinforce triple extension on the jump and proper athletic position on the landing

Proper Landing Technique

Hips lowered in about a 45 degree angle Hips sit behind the heels View from side: shoulder, knees, and toes in a line View from front: Hips, knees, and toes in a straight line. Toes forward Knees do not collapse or bow

On-Field Plyometrics
Squat Jumps
2 legs 2 legs 2 legs 1 leg 1 leg 1 leg

Heidens Lateral Line Jumps

Sticks (coming to a complete stop) Cuts

Example Warm-Up
Foam Roller Neuromuscular Activation (Front, Sides, Bridge) Dynamic Warm-Up
Inchworms Knee Pull Quad Stretch Lateral Lunges Lunges Figure 4 Tin Soldiers Lateral Band Walk

Build-Up (Backwards Run, High Knees, Carioca, Sprint) Plyometrics (Squat Jumps x 6, Heidens x 6 ea)