argument for the dynamic warm up - kansas jayhawks

8/13/2019 Argument for the Dynamic Warm Up - Kansas Jayhawks

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A Productive Change to Your Warm-Up

Routine

The Kansas Jayhawks use a dynamic warm-up and won the 2008

national championship. (AP Photo/ark !umphrey"

#y Alan $tein% &&$% &$&$

$tron'erTeam.com

#asketall coaches are in a constant search to )ind the est methods o) impro*in' athletic

per)ormance )or their players. A)ter all% with all else e+ual% a i''er,)aster,stron'er,

more conditioned player will dominate on the court.

hile there is constant deate on the ideal way to impro*e sport speci)ic speed% power

and stren'th% elie*e an o*erlooked area o) trainin' preparation and per)ormance is o) a

comprehensi*e warm-up and the role it plays in maimiin' each and e*ery workout%practice% and 'ame.

This leads to the +uestion1 what is the est way to physically and mentally prepare aasketallplayer )or competition 3or years and years it has een accepted as the norm to

do a li'ht warm-up )ollowed y some static stretching. n )act% you can almost 'oanywhere in the world% )rom hi'h school to pro)essional% and see most practices e'in

with 4takin' a couple laps around the 'ym4 and doin' some li'ht stretchin'. This type o)warm-up has een around )or so lon'% and is in'rained in almost e*ery coach5s head% as to

imply it is the only way to 'et ready to play.

s this approach ene)icial 6oes it ade+uately prepare each player )or the workout

ahead s there a etter way elie*e there is. whole heartedly elie*e in the concept

o) an acti*e or dynamic warm-up as a superior way to prepare )or physical acti*ity. Andthis concept is certainly not new. t has een used y track and )ield coaches )or decades.

A comprehensi*e dynamic warm-up doesn7t take any more time than the more traditional

method o) stretchin' and is much more e))ecti*e. $ince your warm-up sets the tone )oryour workouts% practices% and 'ames% don7t you want to implement somethin' that is

producti*e

Key Terms

Static Stretching:A stretch taken

to the point o) sli'ht tension and

held )or 9-20 seconds
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Cardiovascular Warm-Up:Any acti*ity

in*ol*in' lar'e muscular 'roups%

is rhythmic in nature and causesan increase in the ody5s core

temperature.

ynamic Warm-Up:A series o) allistic

mo*ements per)ormed in a sa)e and

controlled )ashion.

The theory o) a 'eneral cardiovascular !arm-up% )or 9-0 minutes (or until a li'htsweat has een roken" is one a'ree with. elie*e a 'eneral warm-up o) this nature

raises the ody7s core temperature enou'h to make the muscles% tendons% li'aments% and

o*erall :oint structures more elastic and sa)ely e'ins the preparation process )or theworkout ahead.

This portion o) the warm-up can e accomplished in se*eral ways. deally you can ha*e

your players run throu'h drills that in*ol*e :o''in'% ack pedalin'% and de)ensi*e slidin'to make sure they address the same muscle 'roups used when playin'. They can also

:ump rope or per)orm di))erent )ootwork patterns in a speed ladder. truly appreciate the

:ump ropeas )orm o) warm-up ecause it also warms up the upper ody% it doesn7t takemuch space% and there are se*eral di))erent )ootwork drills and patterns you can use to

stay psycholo'ically stimulated.

Another ene)it o) this initial warm-up is to prepare the mind )or the workout ahead. t is

a time )or each player to )ocus% concentrate and to mentally prepare and a time to lea*e

all outside distractions (stressors such as school work% relationship prolems% etc." at the

door. As a coach% it is *ital to make sure your team7s initial cardio*ascular warm-up isserious and )ree )rom 'oo)in' around.

Use"ul Alternative

;nce the ody and mind is warmed up it is time to mo*e to the net phase o) preparationand e'in the dynamic !arm-up. There are se*eral ene)its to per)ormin' a dynamic

warm-up o*er a more traditional 4sit and stretch4 routine.

;ne% y continuin' to keep your players mo*in' you ensure their muscles stay warmthrou'hout the process. ha*e )ound you will lose the 2-< de'ree increase in core

temperature y sittin' and stretchin')or 0-9 minutes. The dynamic warm-up% whenper)ormed appropriately conser*ati*e% prepares the muscles and :oints in a more speci)icmanner than static stretchin'. =i*en the workout% practice% or 'ame is 'oin' to consist o)

dynamic mo*ements% it is important to prepare the ody in a similar manner.

6o not 'et me wron'> am y no means ad*ocatin' anythin' dan'erous or

inappropriately allistic. simply elie*e per)ormin' a sa)e and conser*ati*e dynamic

warm-up you will etter prepare the mind and ody )or the workout that is to )ollow.
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Another ma:or ene)it o) the dynamic warm-up is its aility to help coordination% motor

aility% as well as to re* up the ner*ous system. These traits are etremely *aluale with

youn'er players who are still learnin' their odies.

?astly% and possily most importantly% truly elie*e the dynamic warm-up su))iciently

prepares the mind )or the workout ahead (not :ust the ody". ental preparation )or anysport is *ital. n my *ast eperience workin' with entire teams and 'roups% the dynamic

warm-up causes players to )ocus and concentrate at the task at hand% where as many sit

and stretch routines are a day dream session.

#$amples

@ach o) the )ollowin' dynamic warm-up eercises should e done )or the len'th o) hal)

o) aasketallcourt and can e )ollowed with a li'ht :o' ack to the startin' point to

'uarantee the warm up e))ect is not lost. hen desi'nin' the day7s dynamic warm-up% try

to incorporate eercises that address all o) the ody7s muscle 'roups )airly e*enly(hamstrin's% +uadriceps% cal*es/Achilles% and hip )leors". Also try to use as much *ariety

and creati*ity as possile to keep the players interested and pre*ent them )rom ecomin'complacent durin' the warm-up. &hoose -B o) the )ollowin' dynamic stretches eachworkout.

An%le Pops:?i'htly ounce o)) the toes while keepin' the knees in a *ery sli'ht end. The 'oal is

to pro'ressi*ely 'et more ran'e o) motion towards the end o) the prescried distance. This motion

looks *ery similar to :umpin' rope ecept you will e mo*in' pro'ressi*ely )orward.

&igh Knees:#asic runnin' )orm with the addition o) rin'in' the knees up hi'her than normal>

make sure to mo*e your )eet as +uickly as possile and aim to 'et your knees hi'her than your

waistline. mportant to keep your ankles% knees% hips% and shoulders )acin' the direction you are

runnin'.

'utt Kic%s:$imilar concept to hi'h knees ecept you keep your thi'hs perpendicular to the'round and you kick your heels up towards your ackside (a'ain> mo*e your )eet as +uickly as

you can". ?ike ao*e% keep your ankles% knees% hips% and shoulders )acin' the direction you are

runnin'.

Carioca:o*in' laterally to your le)t% cross your ri'ht )oot in )ront--then step with your le)t--then

cross your ri'ht )oot ehind and repeat. Aim to 'et as much hip rotation as possile and 'et those

)eet mo*in' +uickly. ) done correctly this looks like a new dance mo*e.

Step Slide:Assume a low athletic position with your )eet sli'htly wider than shoulder-width.

$lowly step with your lead le' while keepin' the ody in a low position. Cou should stay low and

keepin' a minimum o) si inches in distance etween the )eet upon returnin' to the ori'inalposition. This is similar to a 4de)ensi*e slide4 in asketall.

(lute Wal%:n the process o) your walk% put your le)t hand on your le)t knee and ri'ht hand on

your le)t ankle. 3rom there pull oth your knee and ankle in towards your chest. Take a step and

repeat on the other le'.

'ac% Pedal:Dun ackwards keepin' a little it o) a )orward lean (shoulders o*er your toes" to

pre*ent )allin'. Deally EreachF ack as )ar as you can with each step to help stretch the hip )leor

muscles.
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)ran%enstein *arch:Keepin' your le)t le' strai'ht% kick your le)t le' up in )ront o) you as hi'h

as you can and try to touch your opposite arm7s )in'er tips,asically a strai'ht le' march,and then

repeat with the ri'ht le'. This is an ecellent way to increase hamstrin' )leiility.

Knee &ug:hile walkin' )orward% hu' your le)t knee into your chest% then step and do the same

thin' with your ri'ht le' (then repeat a'ain with your le)t". This is an ecellent way to loosen up

the 'lutes and hips.

Pointers:Keepin' your le)t le' strai'ht (and ri'ht le' ent" and le)t )oot pointed upwards> reach

down with your ri'ht hand try to touch your le)t toe. Then take a step and repeat with the other

side. This is another ecellent mo*ement to increase hamstrin' and low ack )leiility.

+uad Wal%:hile walkin' )orward% pull your le)t heel into your utt% then step and do the same

thin' with your ri'ht le' (alternatin' each le'". This is ideal )or loosenin' up the +uadriceps andhip )leors.

,o! ,unge:$tep )orward with your le)t le' into a lun'e position (ankles% knees% hips and

shoulders s+uare to where you are )acin'> torso upri'ht"> try and place your le)t elow on the

'round as close to your le)t heel as you can.

ver the )ence:3acin' opposite o) the way you are 'oin'> raise your le)t knee up as hi'h as you

can and rotate it ehind you as i) you were tryin' to walk ackwards and step o*er an ima'inary

)ence. Then do the same thin' with the ri'ht le' (alternatin' each le'".

.nch!orm:Assume a push-up position on the 'round. alk your )eet close to your hands while

keepin' the le's as strai'ht as possile. 3rom this position% then walk your hands ack out to the

ori'inal pushup position. Depeat )or the prescried distance. Cour hands and )eet should ne*er

lea*e the 'round when per)ormin' this eercise.

Scorpion:?ie )ace down on the 'round with your arms etended out to your sides and palms

)acin' down. 6ri*e your le)t heel towards your ri'ht hand while keepin' your ri'ht 'lute and

shoulder on the 'round. 6urin' this process% s+ueee your le)t 'lute% and attempt to keep your

shoulders )lat while reachin' the le)t )oot towards the hand. Depeat this mo*e on the opposite le'.

As with any drill% it is important to start out conser*ati*e and slow until a player has

mastered the mo*ement with per)ect techni+ue. 3or drills such as 4hi'h knees4 an athlete

can certainly increase speed as they ecome more pro)icient at per)ormin' the mo*ement.3or drills such as 4pointers4 speed should e kept slow and controlled with impro*in'

ran'e o) motion as the primary )ocus. The entire dynamic warm-up can e done in as

little as 9 minutes or take as lon' as 20 minutes dependin' on the 'oals% a'e% and )itnessle*el o) the 'roup you are workin' with.

Pa'e < o)

argument for the dynamic warm up - kansas jayhawks

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