warm-up for success
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Outline Stretching v. Warm-up Definition Purposes Effectiveness Recommendations Warm-up for Skating Stretching for Skating Type of Stretching When to Stretch What to Stretch. Warm-up for Success. A Figure Skaters Guide to Warming Up and Stretching. - PowerPoint PPT PresentationTRANSCRIPT
Outline
1. Stretching v. Warm-up1. Definition2. Purposes3. Effectiveness4. Recommendations
2. Warm-up for Skating
3. Stretching for Skating1. Type of Stretching2. When to Stretch3. What to Stretch
A Figure Skaters Guide to Warming Up and Stretching
Warm-up for Success
Deborah L. King, PhD, Department Exercise and Sport Sciences, Ithaca CollegeFigure Skating Medical Symposium, CMC Sports Medicine Athletic Performance, December 2010
Warm – upActivities and movements that increase body temperature
prior to exercise
Stretching Activities or motions that increase the extensibility of muscles
Definitions
Purposes
Warm-up– Improve performance
• Increase body temperature– Increases muscle force, nerve conduction, rate of chemical reactions,
strength and power• Increase heart rate and respiratory rate
– Increase blood flow and exchange of O2 and CO2
• Mental/psychological preparation– Imagery, Focus of attention, Motivation, Arousal
– Decrease injuries• Increase body temperature
– Improve extensibility of muscles
Purposes
Stretching– Long term (daily stretching over months and years):
• Improve flexibility– Attain proper positions or postures for sport– Improved performance
• Avoid muscle or joint imbalances– Maintain proper mechanics
– Short term (stretching prior to exercise):• Improve extensibility of muscles and pain free range of motion
– Prevent muscle strains or other injuries
Stretching– Limited and conflicting evidence that stretching PRIOR to exercise
decreases injury rates• Pre-participation stretching is
– Ineffective in reducing over use injuries (military, running, team sports)– Only somewhat effective in reducing muscle strains
– Stretching PRIOR to performance decreases force production of muscles• Pre-participation stretching:
– Decreases strength output– Can decrease power output
Effectiveness
Warm-up– Focus on active (dynamic) components:
• Generally improve performance• May lessen injury rates
– To enhance performance:• Raise body temperature (avoid excessive thermoregulatory strain)• Elevate VO2
• Include brief task-specific bursts
– To prevent acute sport specific injuries:• Warm up exercises – about 5 min• Technique alignment exercises – about 5 minutes• Balance exercises – about 5 minutes• Strength & Power exercises – about 2 minutes
Recommendations
Practice – Off ice • 5 minutes of activities to raise body temperature
– Jump rope , Exercise bike, Slide board, Jogging
• 5 minutes dynamic stretching– Ankles, Knee flexors/extensors, Hip flexion/extension, Hip
Abduction/Adduction
• 5 minutes balance/strength/speed /power– Lunges– Off ice jumps & Landings– Sprints or quick bursts with jump rope, bike, slide board
Specifics for Skaters – Warm-up
Practice – On ice• 5 minutes of skating to raise body temperature
• 5 minutes dynamic stretching– Next to board
• Knee flexors/extensors, Hip flexion/extension, Hip Abduction/Adduction
– While skating• Lunges, squats
• 5 minutes balance/speed/power– Crossovers and glide length of ice on one foot– Waltz jumps focus on height and landing– Power stroking, footwork, …
Specifics for Skaters – Warm-up
Competition• Off ice warm up (about 15 minutes) prior to on ice group warm-up• Depending on skate order, after group warm-up
– Short wait:• Skates on:
– Mental run through– Dynamic stretches to stay warm
– Long wait• Skates off:
– 5-10 minutes warm up that can be repeated– Walk through program off ice
• Skates on– Mental run through– Dynamic stretches to stay warm
Specifics for Skaters – Warm-up
Things to remember:– Rinks are cold– Skaters will cool off quickly
• Have Layers• Keep Moving
Specifics for Skaters – Warm-up
Stretching– Flexibility is important– Skaters can easily develop muscle imbalances
A habitual stretching program is important– Stretch after practices, in evenings– Raise body temp prior to stretching– Target muscle groups that:
• Tend to get tight and are over worked• Allow needed flexibility for sport performance
Recommendations
Types of Stretches• Static
– Recommended 5 minutes of total stretch per muscle group– Typically do 5 x 60 seconds
• PNF Stretching - common technique is Contract-Relax– Contract muscle against resistance for 10 seconds– Relax and stretch for 30 + seconds– Repeat 2 to 5 times
• Dynamic Stretching– Move joints through ROM with controlled exaggerated motions– Can do set time or repeat set distances
Specifics for Skaters – Habitual Stretching
Muscles that tend to get tight:– Calf (gastrocnemius and soleus)
Specifics for Skaters – Habitual Stretching
Muscles that tend to get tight:– Tibialis Anterior
Specifics for Skaters – Habitual Stretching
Muscles that tend to get tight:– Low back (erector spinae)
Specifics for Skaters – Habitual Stretching
Muscles that tend to get tight:– Hip Abductors (TFL, Gluteus
Medius)
Specifics for Skaters – Habitual Stretching
Muscles that tend to get tight:– Hip Adductors (Iliopsoas, rectus
femoris)
Specifics for Skaters – Habitual Stretching
Muscles that tend to get tight:– Hip Flexors (Iliopsoas, rectus
femoris)
Specifics for Skaters – Habitual Stretching
Muscles that tend to get tight:– Hip Extensors (gluteus
maximums, hamstrings)
Specifics for Skaters – Habitual Stretching
Muscles that tend to get tight:– Hip Lateral Rotators (piriformis,
gluteus maximus)
Specifics for Skaters – Habitual Stretching
Stretching Tips
1. After practice, training, or evenings is recommended2. Warm up muscles before stretching
– If at rink, find a warm room3. Aim for 5 minutes of each muscle group
– Many stretches will do more than one muscle group at a time4. Focus on:
– Muscles prone to tightness/imbalances– Joints needing range of motion
5. Flexibility does not necessarily• decrease injury rates• Improve performance
Three Keys to Success
• Warm–up– Raise your body temp,
HR, breathing rate
• Warm-up– Use dynamic stretching
to take muscles through ROM
• Warm-up– Add balance, speed, and
power activities
And Lastly
• Maintain muscle balances and joint ranges of motion with stretching as part of your conditioning program not as part of a warm-up
Questions and Discussion ….