I believe that the use of dynamic warmups that incorporate active movement with flexibility exercises give us our best opportunity to increase functional flexibility. Appropriate execution of a planned sequence of exercises under the umbrella of dynamic warm-up accomplishes several goals.
- Performing the exercises, raises the athlete’s body temperature, increasing muscle elasticity preparing them for more aggressive exercise.
- Your selection of exercises will allow you to increase the range of motion of muscles that are dominant in the athlete’s movement.
- The athlete is much more likely to give consistent effort performing a dynamic warm-up routine that is supervised and includes a variety of exercises than other methods that don’t include movement or variety of movement such as the static stretches, partner-assisted stretches, and calisthenics often used in the past.
We used Dynamic Warm-Up Exercises before virtually every athletic physical activity that our athletes engaged in at Virginia Tech. These activities include strength and conditioning sessions, practices and games. The typical time for most sports is five to ten minutes.
The typical space needed for a team to perform a dynamic warm-up is approximately twenty yards of room to move forward and backward. Most exercises are done for ten to twenty yards.
dynamic warm-up routines are performed so frequently with athletes that there is a great opportunity for real improvement. Build your routine from slower, less ballistic exercises at the beginning of the individual routine and gradually progress to exercises that are more rapid.
Your number of exercises can be altered to fit your needs. Typically, I would choose five to eight exercises per session.
are two examples of routines that I used before strength and conditioning sessions.