Functional Dynamic Warm-Up
- Functional Dynamic Warm-up – incorporates movements that are part of sport skill. An excellent method for injury prevention
- All sports involve some of these movements
Running Jumping Lifting Throwing Pulling Bending Pushing Reaching Extending
- All athletes need a warm up before each training session and each competition.
- Warm-up should last about 15-20 minutes, depending on environment.
- For younger athletes, at least in the initial stages, the warm-up can be the workout.
- The warm-up is the bridge from normal activities to actual training.
- A complete and effective warm-up should be progressive in that it builds in intensity.
- It must be active and dynamic, not passive and static.
- The emphasis is on joint mobility, not on static flexibility
- Increase blood flow to muscles, joints, raise core temperature, active flexibility
- Teaching/learning of body awareness & control
- Improve mobility
- Wake up the nervous system
Dynamic Movement Prep
– Knee Hugs x 5 each leg
– Quad Stretch x 5 each leg
– Elbow-Instep x 5 each leg
– Sumo-Squat x 5
– Straight Leg Sweeps (Hamstrings) x 5 each leg
– Leg Cradle x 5 each leg