010420 The dynamic warm up sequence
Dynamic warm ups prepare the body in a manner that is conducive to preventing injury. Functional movements that mimic the actual playing conditions of power output in the gym, on the field or the court are replicated in this type of warm up. Preparing the neuromuscular system for explosive action (power output to help prevent falls) is the key to a successful and productive warm up. Static stretching relaxes the body and the joints by confusing the nervous system into a reduced state of readiness to produce power.
A general dynamic warm up involves gross limb movements that place an emphasis on coordination of the limbs of the upper and lower body in conjunction with the torso. This is followed by a specific warm up that entails movements that are particular to the sport such as light bench presses, squats or dead lifts in power lifting. Dribbling the ball in soccer or basketball, bowling, racket sports, softball, tennis or shooting at the goal with lower intensity than in actual playing conditions helps to groove the patterns as it warms up the body for action.
It can be safely said that the larger the useful range of motion, the more strength and power available due to the longer force time curve. This larger range of motion creates a greater capacity for the pre-stretch of the relevant muscles involved in the motion, Once this takes place more force and increased velocity are immediately available for use. (1)
Dynamic warm up exercises (2) do those marked with the star * only with your doctors approval.
Examples are listed but not explained, as most are common knowledge and common sense.
Skip rope front and back swing
Jog forward, sideways and backward*
Lunges front back and side
Large hip swings