Post by ef1 on May 9, 2006 13:32:04 GMT
Warm Up
Muscle stiffness is thought to be directly related to muscle injury and therefore the warm up should be aimed at reducing muscle stiffness.
Warming up should at least consist of the following:
5 to 10 minutes jogging - to increase body temperature
10 to 15 minutes dynamic stretching exercises - reduce muscle stiffness
10 to 15 minutes general and event specific drills - preparation for the session or competition. e.g. for a runner
Lower leg drills
Leg drills
Technique drills
4 to 8 easy run outs over 30 to 60 metres - focus on correct running technique (Tall, Relaxed, Smooth and Drive)
Dynamic stretches are more appropriate to the warm up as they help reduce muscle stiffness. Static exercises do not reduce muscle stiffness.
What are the benefits of a warm up?
Performance may be improved as an appropriate warm up will result in an:
Increased speed of contraction and relaxation of warmed muscles
Dynamic exercises reduce muscle stiffness
Greater economy of movement because of lowered viscous resistance within warmed muscles
Facilitated oxygen utilization by warmed muscles because hemoglobin releases oxygen more readily at higher muscle temperatures
Facilitated nerve transmission and muscle metabolism at higher temperatures; a specific warm up can facilitate motor unit recruitment required in subsequent all out activity
Increased blood flow through active tissues as local vascular beds dilate, increasing metabolism and muscle temperatures
The following are examples of dynamic stretching and mobility exercises, which could form part of the warm up program in a training session. The dynamic exercises you incorporate into your warm up program should be appropriate to the movements you would experience in your sport/event. In all the exercises breathe easily whilst performing them.
Current research work detailed in Medicine & Science in Sport and Exercise 33(3), pp354-358 and Journal of Strength and Conditioning Research, vol 15 (1): 98-101 suggests that the use of dynamic stretches - slow controlled movements through the full range of motion - are the most appropriate exercises for the warm up. By contrast, static stretches are more appropriate for the cool down.
The Exercises
Joint Rotations
From a standing position with your arms hanging loosely at you sides, flex, extend, and rotate each of the following joints:
Fingers
Wrist
Elbows
Shoulders
Neck
Trunk and shoulder blades
Hips
Knees
Ankles
Feet and toes
Neck Mobility
Flexion/Extension - Tuck your chin into your chest, and then lift your chin upward as far as possible. 6 to 10 repetitions
Lateral Flexion - lower your left ear toward your left shoulder and then your right ear to your right shoulder. 6 to 10 repetitions
Rotation - Turn your chin laterally toward your left shoulder and then rotate it toward your right shoulder. 6 to 10 repetitions
Shoulder Circles
Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent
Raise your right shoulder towards your right ear, take it backwards, down and then up again to the ear in a smooth action
Repeat with the other shoulder
Arm Swings
Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent
Keep the back straight at all times
Overhead/Down and back - Swing both arms continuously to an overhead position and then forward, down, and backwards. 6 to 10 repetitions
Side/Front Crossover - Swing both arms out to your sides and then cross them in front of your chest. 6 to 10 repetitions
Side Bends
Stand tall with good posture, feet slightly wider than shoulder-width apart, knees slightly bent, hands resting on hips
Lift your trunk up and away from your hips and bend smoothly first to one side, then the other, avoiding the tendency to lean either forwards or backwards
Repeat the whole sequence sixteen times with a slow rhythm, breathing out as you bend to the side, and in as you return to the centre
Hip circles and twists
Circles - With your hands on your hips and feet spread wider than your shoulders, make circles with your hips in a clockwise direction for 10 to 12 repetitions. Then repeat in a counter clockwise direction
Twists - Extend your arms out to your sides, and twist your torso and hips to the left, shifting your weight on to the left foot. Then twist your torso to the right while shifting your weight to the right foot. 10 to 12 reps on each side
Half Squat
Stand tall with good posture holding your hands out in front of you for balance
Now bend at the knees until your thighs are parallel with the floor
Keep your back long throughout the movement, and look straight ahead
Make sure that your knees always point in the same direction as your toes
Once at your lowest point, fully straighten your legs to return to your starting position
Repeat the exercise sixteen times with a smooth, controlled rhythm
Breath in as you descend, and out as you rise
Leg Swings
Flexion/Extension - Stand sideways onto the wall
Weight on your left leg and your right hand on the wall for balance
Swing your right leg forward and backward
10 to 12 repetitions on each leg
Cross-Body flexion/Abduction - Leaning slightly forward with both hands on a wall and your weight on your left leg, swing your right leg to the left in front of your body, pointing your toes upwards as your foot reaches its furthest point of motion
Then swing the right leg back to the right as far as comfortable, again pointing your toes up as your foot reaches its final point of movement
10 to 12 repetitions on each leg
Lunges
Standing tall both feet together (starting position)
Keeping the back straight lunge forward with the right leg approx 1 to 1½ metre
The right thigh should be parallel with the ground and the right lower leg vertical
Spring back to the starting position
Repeat with the left leg
12 to 16 repetitions on each leg
Ankle Bounce
Double leg bounce - Leaning forward with your hands on the wall and your weight on your toes, raise and lower both heels rapidly (bounce)
Each time, lift your heels one to two inches from the ground while maintaining ground contact with the ball of your feet
12 to 16 repetitions
Single leg bounce - leaning forward with your hands on a wall and all your weight on your left foot, raise the right knee forward while pushing the left heel towards the ground
Then lower the right foot to the floor while raising the left heel one or two inches
Repeat in a rapid, bouncy fashion
12 to 16 repetitions on each leg
Muscle stiffness is thought to be directly related to muscle injury and therefore the warm up should be aimed at reducing muscle stiffness.
Warming up should at least consist of the following:
5 to 10 minutes jogging - to increase body temperature
10 to 15 minutes dynamic stretching exercises - reduce muscle stiffness
10 to 15 minutes general and event specific drills - preparation for the session or competition. e.g. for a runner
Lower leg drills
Leg drills
Technique drills
4 to 8 easy run outs over 30 to 60 metres - focus on correct running technique (Tall, Relaxed, Smooth and Drive)
Dynamic stretches are more appropriate to the warm up as they help reduce muscle stiffness. Static exercises do not reduce muscle stiffness.
What are the benefits of a warm up?
Performance may be improved as an appropriate warm up will result in an:
Increased speed of contraction and relaxation of warmed muscles
Dynamic exercises reduce muscle stiffness
Greater economy of movement because of lowered viscous resistance within warmed muscles
Facilitated oxygen utilization by warmed muscles because hemoglobin releases oxygen more readily at higher muscle temperatures
Facilitated nerve transmission and muscle metabolism at higher temperatures; a specific warm up can facilitate motor unit recruitment required in subsequent all out activity
Increased blood flow through active tissues as local vascular beds dilate, increasing metabolism and muscle temperatures
The following are examples of dynamic stretching and mobility exercises, which could form part of the warm up program in a training session. The dynamic exercises you incorporate into your warm up program should be appropriate to the movements you would experience in your sport/event. In all the exercises breathe easily whilst performing them.
Current research work detailed in Medicine & Science in Sport and Exercise 33(3), pp354-358 and Journal of Strength and Conditioning Research, vol 15 (1): 98-101 suggests that the use of dynamic stretches - slow controlled movements through the full range of motion - are the most appropriate exercises for the warm up. By contrast, static stretches are more appropriate for the cool down.
The Exercises
Joint Rotations
From a standing position with your arms hanging loosely at you sides, flex, extend, and rotate each of the following joints:
Fingers
Wrist
Elbows
Shoulders
Neck
Trunk and shoulder blades
Hips
Knees
Ankles
Feet and toes
Neck Mobility
Flexion/Extension - Tuck your chin into your chest, and then lift your chin upward as far as possible. 6 to 10 repetitions
Lateral Flexion - lower your left ear toward your left shoulder and then your right ear to your right shoulder. 6 to 10 repetitions
Rotation - Turn your chin laterally toward your left shoulder and then rotate it toward your right shoulder. 6 to 10 repetitions
Shoulder Circles
Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent
Raise your right shoulder towards your right ear, take it backwards, down and then up again to the ear in a smooth action
Repeat with the other shoulder
Arm Swings
Stand tall, feet slightly wider than shoulder-width apart, knees slightly bent
Keep the back straight at all times
Overhead/Down and back - Swing both arms continuously to an overhead position and then forward, down, and backwards. 6 to 10 repetitions
Side/Front Crossover - Swing both arms out to your sides and then cross them in front of your chest. 6 to 10 repetitions
Side Bends
Stand tall with good posture, feet slightly wider than shoulder-width apart, knees slightly bent, hands resting on hips
Lift your trunk up and away from your hips and bend smoothly first to one side, then the other, avoiding the tendency to lean either forwards or backwards
Repeat the whole sequence sixteen times with a slow rhythm, breathing out as you bend to the side, and in as you return to the centre
Hip circles and twists
Circles - With your hands on your hips and feet spread wider than your shoulders, make circles with your hips in a clockwise direction for 10 to 12 repetitions. Then repeat in a counter clockwise direction
Twists - Extend your arms out to your sides, and twist your torso and hips to the left, shifting your weight on to the left foot. Then twist your torso to the right while shifting your weight to the right foot. 10 to 12 reps on each side
Half Squat
Stand tall with good posture holding your hands out in front of you for balance
Now bend at the knees until your thighs are parallel with the floor
Keep your back long throughout the movement, and look straight ahead
Make sure that your knees always point in the same direction as your toes
Once at your lowest point, fully straighten your legs to return to your starting position
Repeat the exercise sixteen times with a smooth, controlled rhythm
Breath in as you descend, and out as you rise
Leg Swings
Flexion/Extension - Stand sideways onto the wall
Weight on your left leg and your right hand on the wall for balance
Swing your right leg forward and backward
10 to 12 repetitions on each leg
Cross-Body flexion/Abduction - Leaning slightly forward with both hands on a wall and your weight on your left leg, swing your right leg to the left in front of your body, pointing your toes upwards as your foot reaches its furthest point of motion
Then swing the right leg back to the right as far as comfortable, again pointing your toes up as your foot reaches its final point of movement
10 to 12 repetitions on each leg
Lunges
Standing tall both feet together (starting position)
Keeping the back straight lunge forward with the right leg approx 1 to 1½ metre
The right thigh should be parallel with the ground and the right lower leg vertical
Spring back to the starting position
Repeat with the left leg
12 to 16 repetitions on each leg
Ankle Bounce
Double leg bounce - Leaning forward with your hands on the wall and your weight on your toes, raise and lower both heels rapidly (bounce)
Each time, lift your heels one to two inches from the ground while maintaining ground contact with the ball of your feet
12 to 16 repetitions
Single leg bounce - leaning forward with your hands on a wall and all your weight on your left foot, raise the right knee forward while pushing the left heel towards the ground
Then lower the right foot to the floor while raising the left heel one or two inches
Repeat in a rapid, bouncy fashion
12 to 16 repetitions on each leg
