Questioning Warm-Ups - Solving an Often Overlooked Aspect of Training

Q: All the techniques on your DVD are awesome! If you're pinched for time, which general warm-up method would you use? A: Make sure to perform dynamic stretching before every workout. It just takes a few minutes, but it can make a big difference in your performance. To recap, when performing dynamic stretches, use the pendulum method: start slow and shallow, and gradually increase speed and range with each repetition. DYNAMIC STRETCHING ROUTINE 1. Squat 2. Split Squat 3. Toe Touches 4. Waiter's Bow 5. Side Bends 6. Trunk Twists 7. Arms Horizontal 8. Arms Vertical 9. Arms Vertical Alternating 10. PNF Pattern 11. Arm Circles 12. Wrist Flexion/Extension 13. Wrist Circles 14. Shoulder Shrugs 15. Head Tilt 16. Head Rotation Note: For a dynamic stretching demonstration, visit http://www.strengthwarmup.com/index.cfm?t=DVD.Content Many coaches prescribe too many repetitions for dynamic stretching. For instance, if we go to Hartmann & Tunnemann's excellent text titled Fitness and Strength Training for All Sports, the following is recommended for the repetition stretching method: "The repetition (also known as the dynamic or ballistic) method involves stretching with repetitive pulls or bounces using small intervals, rather than just one pull. An athlete begins the first repetition over a relatively small range of joint motion, gradually increasing the amplitude range, reaching after 15-20 movements, the maximal range. The process is then repeated 3-4 times, using body weight or an external force (weight, partner, etc.)" Now, the authors are quick to point out that stretching methods should be performed after each training session; however, dynamic stretching as part of a warm-up can be useful to decrease muscle damage and improve performance. It will definitely help rev up the nervous system in preparation for activity. Keep in mind, though, that it takes only 10-15 seconds of contractions to raise the body temperature by 1