The Dynamic warmup

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The Dynamic warm-up

• Reg Nugent
• Master of Arts Exercise Physiology
• Certified Exercise Physiologist

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My Background
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Outline
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The Western Warm-up

• Everyone knows about the active component
• Gotta break a sweat

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Is stretching Good for You?

• Why do we do it?
• One of my mentors in coaching said
• Know why you are doing something and be clear
  our intent matches the outcome

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Muscle Physiology

• Muscle Spindles
• Create reflex contraction when stretched

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Wilmore Costill, Physiology of Sport and
Exercise. 3rd Edition
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Kinds of Stretches

• Static or Passive
• Active
• Ballistic
• Repeated small bounces beyond the end of ROM
• Dynamic
• Controlled movement through the active ROM

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The Research says

• 20 m sprint, 2 min rest/stretch, 20 m sprint
• Active, Passive and Dynamic used
• Dynamic fastest group
• Similar studies with vertical jump and agility
  increases!
• Decreased with static stretching

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• Static stretching causes muscle and tendon to
  become more compliant
• Do we want that?
• In sprinting and agility there needs to be a
  rapid switch between relaxing and contracting
  muscle
• What are you training your athletes for?

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Plyometrics

• What are they?
• They use the elastic return of the muscle
• What does passive stretching do?
• What does sprinting require?

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Warm-up

• What is the standard pattern?
• Why do you want your athletes to get warm?
• What happens during static stretching?

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Are static/Passive stretches bad?

• Be careful about assumptions
• What about ritual/routine and the mental effects?
• What does the research really say?
• How long do your athletes hold a stretch for?
• How often is there an isolated joint maximal
  contraction in basketball?

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What do we do now?

• Do you want your athletes to warm-up?
• Do you want them to be explosive?
• Do you want them rehearsing specific movements
  patterns?
• Is there some specific areas of injury prevention
  you want to include?
• Please dont just copy someone else!

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Practice how you Play

• Does chucking the ball at the hoop help you win
  games?
• Mental Prep
• Body awareness
• Physiological readiness

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NO MORE STATIC STRETCHING?

• Please remember the data is averaged over many
  subjects
• There are always non-responders to every
  treatment

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Some will need to static stretch

• Might be mental, Might be Physiological
• Suggest, Inform, Include Dynamic in team Warm-up,
  then let them go
• Changes to Pre-performance routine can affect
  outcomes, and will take time to alter, patience
  young Skywalker
• What if your athletes lost some of their
  emotional stability.scary

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References

• Journal of Strength and Conditioning Research,
  2004, 18(4), 885-888
• Wilmore Costill, Physiology of Sport and
  Exercise. 3rd Edition, Human Kinetics
• Journal of Strength and Conditioning Research,
  2005, 19(3), 677-683
• Isokinetics and Exercise Science 13 (2005)
  285-291
• Journal of Strength and Conditioning Research,
  2006, 20(1), 203-207

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The Demo

• Warm-up activity
• Running mechanics
• Dynamic
• Sport Specific