I have been a speed and performance specialist for over 13 years and I always seem to get some strange looks whenever I begin a training session with my athletes. After one witnesses some noticeably weird gyrations and silly skipping patterns, one's curiosity is instantly peaked. The question inevitably is asked, "Why do you warm-up the way you do?"
Since coaches and athletes alike have been forever searching for better ways to properly train, we thought an obvious topic to address would be what to do "before" the training even starts. A suitable warm-up allows us to get the most out of the game or training session itself. The warm-up method presented here is different from the traditional stationary stretching positions recognizable since the days of junior high gym class.
Many perform some sort of light running or calisthenics, followed by various positions of static stretches and then attempt to perform at a very high intensity level.
Sounds pretty familiar, right? And you may be thinking, "Yeah, I follow you, so where's the problem?"
Well, the problem is several-fold. These types of "warm-ups" do not effectively address other key components of an appropriate warm-up.
As some of this is not too far awry, we will question and offer the true function of a fitting warm-up for power sports. Training, practice or game situations demand full speed, 100% efforts so the warm-up should adequately prepare participants for full speed, 100% efforts!
We need to implement a protocol in the most efficient and effective manner possible. The most appropriate warm-up affords the ability to focus on what is most important - which is to further develop the necessary skills to excel at your sport (or position). Translation - spend time doing what you need to spend time doing! The goal would be to thoroughly warm-up in 15 minutes or less.
Effective warm-ups should accomplish the following objectives:
1. Elevate the core temperature & elongate the muscles
2. Excite the nervous system & activate neuromuscular innervation's
3. Educate the body with fundamental movement mechanics
Our warm-up protocol accomplishes so much we tend to have a hard time giving it an accurate label. As is the current trend from many self-proclaimed performance gurus, it could quite accurately be described as "Dynamic Movement Calibration Activity Protocol-3" (or DyMCAP-cubed) or whatever sexy label you want to stick on it! The point is that it covers a wide range of important categories. As we define each element, please take a moment and scrutinize your own warm-up procedure and see if it addresses each criterion.
The Program
The First Objective:
Elevate the core temperature by increasing heart rate & elongate the musculature utilizing the body's natural principle of reciprocal inhibition and decrease the potential for injury.
Discussion:
In order for a muscle to be safely and effectively elongated (stretched), it needs to be done so in a warm environment. This doesn't mean you have to be on Myrtle Beach in July to get this done. What it does mean is we need to progressively accelerate our heart rate, encourage healthy blood flow and circulation, and thereby elevate the body's core temperature. This reflects the principle of "thawing out" a frozen mound of ground beef before molding it into a few nice size hamburger patties. The warmer our muscles are the more pliable they become. This is crucial as it allows for acute flexibility gains that essentially lowers the potential of strained muscles, tendons and joint trauma. The body is then better prepared to meet the progressive demands of the training session to follow.
Another factor is something called reciprocal inhibition. This is the technical term describing the coordinated action of how muscles behave in relation to one another. As one muscle (agonist) contracts, the reciprocal or opposite muscle(s) (antagonist) automatically relax which facilitates a more dramatic stretch effect.
Put into Practice:
Incorporate dynamic walking, rotating, marching, bending, skipping and jogging movement patterns to elevate core temperature and elongate the musculature. While doing so, concentrate and attempt to contract the opposing muscle you want to stretch. For example, contract your quadriceps and keep your toes pointed up as you swing the leg straight out in front of you. If done properly, you will feel a great stretch in both your hamstring and calf.
Remember that sports are multi-directional, multi-planer activities, so the warm-up routine should support these demands. Improvements in balance, coordination and general athleticism are a beneficial by-product of performing challenging movement patterns.
The Second Objective:
Excite the nervous system to "sound the alarm" & the neuromuscular activation of the proper muscle groups.
Discussion:
Here's where we have traditionally done our athletes a disservice. When we subject our athletes to fixed or static stretching positions a "calming effect" of the nervous system occurs. This is exactly the opposite effect we want to elicit. For this reason one of the best times to do long slow static stretches are just before bedtime. Since we are not putting on our "pajamas", we would rather excite the nervous system to become more alert, more responsive and more energized.
Consider the lethargy of waking up late one morning and how it may take you an hour or so to "get-going". Static stretching before activity tends to have the same effect. In contrast, think about being awoke in the middle of the night by the sudden sound of a fire alarm! Instantly ready to flee or fight for your life! Dynamic movement patterns of low level skips, hops and jogs are akin to sounding the alarm.
To address the concept of neuromuscular activation, the saying "use-it or lose-it" comes to mind. When certain muscles do not function properly, they actually inhibit movement patterns, range of motion and the ability to produce force. Over time, neuromuscular innervation's almost lie dormant as other muscle groups compensate for the lack of activity. A muscle cannot act until it receives an electrical impulse. This is how we define "activation" - to describe whether a muscle has received the proper electrical command to perform its function.
Therefore, we must regularly utilize movement patterns that will stimulate the target response or else we will effectively "lose" some of the ability to "activate". For example, a properly conditioned and activated piriformis will undoubtedly decrease the potential for injury and improve performance. Stabilization throughout the entire body is critical. The piriformis, as one of six (6) hip stabilizers, provides a reduction in injury potential because the lower back is no longer forced to compensate for the lack of gluteus shock absorption. Piriformis stability is extremely critical to performance in terms of energy flow through the kinetic chain. If there is a break in the chain (sometimes referred to as an energy leak) then crucial ground reaction forces are compromised and cannot be utilized as effectively.
Put into Practice:
A piriformis exercise such as lying hip abduction drags is a simple activation-type exercise that can be easily incorporated into the warm-up routine. Lying hip drags are performed by lying supine (on your back) with both legs remaining straight and then drag (maintain ground contact) one leg out to your side as far as possible & then relax back to starting position. Repeat 5-10 repetitions each leg.
The Third Objective:
Educate and teach the body to "memorize" fundamental movement mechanics.
Discussion:
An area where we can make the greatest impact is in the education of proper movement skill mechanics. The importance of this lies in the understanding that these fundamental movement skills are the foundation of every athletic movement. Sheer repetition is not enough for skill acquisition or athleticism to improve. We must consistently move in an environment that reinforces correct and efficient movement patterns. The concept of "muscle memory" is real and can be a huge detriment when poor mechanics are repetitively reinforced. Essentially, this section reinforces the basic tenets of correct biomechanical movement - posture, body alignment, propulsion angles, arm action, leg action and foot strike.
Beyond generic hops, skip, jogs, etc... we have an opportunity to introduce specific technical movement skills. These are learned skills just as any athlete would learn how to throw a football, kick a soccer ball, hit a baseball or ride a bike. In my opinion, the person who said "you can't teach speed" must have been an unbelievable "natural athlete" that simply jumped on a bike and sped down the road in a flash! Or, perhaps he wasn't an especially gifted athlete after all and couldn't catch a ball and chew bubble gum at the same time.
Whatever the case may be, instructing an athlete on how the body should perform is a vital and necessary endeavor. No matter how advanced, every athlete can improve skill, coordination and overall athleticism.
Put into Practice:
Basic linear movement skills such as "A" March and Skips are necessary to establish fundamental straight ahead speed. "A" Marches and Skips are performed by maintaining a straight body alignment (from ear to ankle), tightly holding stomach inward (as if holding breath), elbows swing at 90 degrees, lift knees to waist height (90 degrees bend at knee) and foot cocked up (90 degrees at ankle) while moving - either slowly in a deliberate marching cadence or with a controlled, quick downward foot-strike in a skipping motion.
In conclusion, the ultimate goal of the warm-up routine should thoroughly prepare the athlete with the qualities in which the game is played. It should be implemented in a safe, appropriate and succinct manner. I invite you to review your own warm-up procedures to see if it meets the criterion of Elevate (elongate), Excite (activate) and Educate.
