Dynamic Warm-Up and its Effects on Injury Prevention and Muscle Fiber Size Preservation

Posted by Chad Waelchli MS, CSCS on Apr 4th 2017

Article Review by Chad Waelchli MS, CSCS

Dynamic Warm- Up, including active mobility exercises and transit exercises (multiplanar) is the best way to shunt blood to the periphery from the core, and properly prepare the body for exercise and sport performance. Dynamic warm- up with activemovements maintains muscle integrity and fiber size, while taking the joints and limbs through range of motion activities that mimic the movement patters the body will partake in during the training program. Static stretching, stretches that are held for 10-30 seconds at a time, elongate the muscles fibers, thus hindering their ability to contract. This limits their ability to generate force, which can last anywhere from 30min- 1hour based on the individual. It is dangerous to static stretch a cold muscle because damage can be done to the muscle and surrounding joint capsule. Static stretching is recommended post workout to help cool the body down and increase in range of motion.


Dynamic Warm- Up Sample for Athletes

Warm Up

Transit Mobility Warm Up Progressions

1.Toe Walks x 10 yards

2.Heel Walks x 10 yards

3.Walking Knee Hugs

4.Walking Quad Stretch x 10 yards

5.5 Hand Walks

6.Straight Leg Marches x 10 yards

7.Walking Lunge and Twist x 10 yards

8.Backward Walking Lunge and Twist x 10 yards

9.½ speed build up run 2 x 30 yards

Dynamic Mobility Warm Up Progressions

10. Groiners x 5e

11. Crossovers x 5e

12. Scorpions x 5 e

13. Blackburn Circuit (I, Y, T, Arrow) x 20 e

14. Inverted Toe Touch 5e

15. Palms Up, Small Arm Circles Forward and Backward x 10e

16. Palms, Up Large Arm Circles Forward and Backward x 10e

17. Arm Hugs x 5e

18. Trunk Twists x 5e

Transit Mobility Warm Up Progressions

19.¾ speed buildup run 2 x 30 yards

20. Squat Step Lateral L/R x 10 yards e

21.Inverted Toe Touch x 10 yards

22.Leg Cradles x 10 Yards

23.Carioca w/Knee Punch L/R x 20 yards

24.Max Speed Sprints 2 x 30 yards

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Wake Up and Train