Dynamic Warm Up Routine

Dynamic Warm-Up Stretching * Static Warm-Up Stretching: (previous subsubsection) * Warm-Up Stretching: (beginning of subsection)

Once you have performed your static stretches, you should engage in some light dynamic stretching: leg-raises, and arm-swings in all directions (see section Dynamic Stretching). According to Kurz, you should do "as many sets as it takes to reach your maximum range of motion in any given direction", but do not work your muscles to the point of fatigue. Remember -- this is just a warm-up, the real workout comes later.

Some people are surprised to find that dynamic stretching has a place in the warm-up. But think about it: you are "warming up" for a workout that is (usually) going to involve a lot of dynamic activity. It makes sense that you should perform some dynamic exercises to increase your dynamic flexibility.

Sport-Specific Activity * Warm-Up Stretching: (previous subsection) * Warming Up: (beginning of section)

The last part of your warm-up should be devoted to performing movements that are a "watered-down" version of the movements that you will be performing during your athletic activity. HFLTA says that the last phase of a warm-up should consist of the same movements that will be used during the athletic event but at a reduced intensity. Such sport-specific activity is beneficial because it improves coordination, balance, strength, and response time, and may reduce the risk of injury.

Cooling Down * Massage: (next section) * Warming Up: (previous section) * How to Stretch: (beginning of chapter)

Stretching is not a legitimate means of cooling down. It is only part of the process. After you have completed your workout, the best way to reduce muscle fatigue and soreness (caused by the production of lactic acid from your maximal or near-maximal muscle exertion) is to perform a light warm-down. This warm-down is similar to the second half of your warm-up (but in the reverse order). The warm-down consists of the following phases: 1. sport-specific activity
2. dynamic stretching
3. static stretching

Ideally, you should start your warm-down with about 10-20 minutes of sport-specific activity (perhaps only a little more intense than in your warm-up). In reality however, you may not always have 10-20 minutes to spare at the end of your workout. You should, however, attempt to perform at least 5 minutes of sport-specific activity in this case. The sport-specific activity should immediately be followed by stretching: First perform some light dynamic stretches until your heart rate slows down to its normal rate, then perform some static stretches. Sport-specific activity, followed by stretching, can reduce cramping, tightening, and soreness in fatigued muscles and will make you feel better.

According to HFLTA, "light warm-down exercise immediately following maximal exertion is a better way of clearing lactic acid from the blood than complete rest." Furthermore, if you are still sore the next day, a light warm-up or warm-down is a good way to reduce lingering muscle tightness and soreness even when not performed immediately after a workout. See section Pain and Discomfort.

Massage * Elements of a Good Stretch: (next section) * Cooling Down: (previous section) * How to Stretch: (beginning of chapter)

Many people are unaware of the beneficial role that massage can play in both strength training and flexibility training. Massaging a muscle, or group of muscles, immediately prior to performing stretching or strength exercises for those muscles, has some of the following benefits:

increased blood flow The massaging of the muscles helps to warm-up those muscles, increasing their blood flow and improving their circulation.

relaxation of the massaged muscles The massaged muscles are more relaxed. This is particularly helpful when you are about to stretch those muscles. It can also help relieve painful muscle cramps.

removal of metabolic waste The massaging action, and the improved circulation and blood flow which results, helps to remove waste products, such as lactic acid, from the muscles. This is useful for relieving post-exercise soreness.

Because of these benefits, you may wish to make massage a regular part of your stretching program: immediately before each stretch you perform, massage the muscles you are about to stretch.

Category:

Sports

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• strength
• and
• conditioning
• strength training
• basketball workouts
• weight loss
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[jeffviau]

I'd feel ridiculous warming up this way.

[FASSTWORKOUTS]

Agree with the comment below very well put in the description of why warming up pre workout or before games. There is a significant number of injuries in high school athletes personally I feel because of coaches not properly warming up there athletes and cooling them down properly.

[FanOFFiFa]

Well said in the description.

[MyPhysicalFitness]

Very good video of a proper warm up routine for any athlete!

[bballkid2345]

Great video on warming up properly. A lot of athletes look past how important a proper warm up before workouts along with games and practices. It is crucial to prevent injuries and properly prepare your body which helps you preform better during work outs or game days! Keep up the great work iAthlete & Fitness great videos!

[SLITTHROAT13]

Thanks for the video but for what specific sport is this intended for? Or is this more general warm up?

[pivotkidvideos]

aaaaah braainzzzzzzzzzzz

[Ngtriads]

i'll do this before football