Sports Injury Rehabilitation & Performance Training

The Dynamic Warm-Up

Many of us breeze through a warm up (if we complete one at all).  Instead of properly preparing our body for the task at hand, we simply walk out the door and run.  However in order to prevent injury and improve performance, our body needs proper time to warm-up and prepare.  What does a proper warm-up consist of?  A light jog for 5-10 min followed by a series of dynamic exercises.

Why a dynamic warm up?

Dynamic exercises prepare your body for the activity ahead.  Dynamic exercises elevate your heart rate, increase blood flow, prepare your muscles and joints, and engage your nervous system.  Furthermore, dynamic warm-up exercises incorporate multiple large muscle groups in one exercise leading to overall improved warm-up with fewer exercises.  All of these reasons lead to better performance and fewer injuries.

Start with 5-10 min of light jogging and follow these simple 6 exercises to properly prepare for competition.  Complete each exercise for 25-50 feet.

Heel Pulls

 

•       PROCEDURE: Start in standing position with back straight. As you step forward with right leg, bend left leg, grab toes with right hand, and pull foot towards body. Contract right glute and lift up on right toes. Return to starting position and repeat on other side.

•       COACHING KEY: Keep your chest up. Contract the glute of the leg you are standing on.

•       YOU SHOULD FEEL: A stretch in the glute and quadriceps.

Knee Hug

 

•       PROCEDURE: Start in standing position with back straight. As you step forward with right leg, grasp below the knee of the left leg and pull knee toward chest. Contract your right glute and lift up on right toes. Return to starting position and repeat on other side.

•       COACHING KEY: Keep your chest up. Contract the glute of the leg you are standing on.

•       YOU SHOULD FEEL: A stretch in the glute and the hamstring of your front leg and in the hip flexor of your back leg.

Straight Leg March

 

•       PROCEDURE: Stand straight with arms extended in front of you at shoulder height. Step forward with left leg and flex right hip, bringing right leg up with toes pointed towards fingers. Lower right leg in front of you and repeat with left leg.

•       COACHING KEY: Keep back straight and engage abs for balance. Keep both legs straight.

•       YOU SHOULD FEEL: A stretch in the hamstring.

•       Straight Leg Skip: Add more action to exercise by skipping while leg is raised.

                                              High Knee Walk

•       PROCEDURE: While walking forward, lift one leg up so knee and ankle are parallel to the floor. Grasp leg with hands and gently pull ankle up for a stretch.

•       COACHING KEY: Keep back straight and engage abs for balance.

•       YOU SHOULD FEEL: A stretch in the piriformis and glute.

Sumo Squats

 

•       PROCEDURE: Start with feet shoulder width apart. Take a step out to the left side and lower into a squat with arms extended in front of you. Return to standing while stepping in with right foot, so feet are back to shoulder width. Take another step to the left side and repeat.

•       COACHING KEY: Keep back straight and knees behind toes. Push through your heels.

•       YOU SHOULD FEEL: Activation of the hips and legs.

Forward Lunge with Twist

•       PROCEDURE: Start with feet under hips placing hands on hips or behind head. Take a large step forward with right leg and lower left knee straight down, almost touching the floor. Keeping hips facing forward, twist torso to the right. Hold for a stretch. Return facing forward and raise left knee up. Repeat with a large step forward with the left leg.

•       COACHING KEY: Knees should be in line with toes facing straight ahead.

•       YOU SHOULD FEEL: A stretch in the hip flexors, glutes, and lateral torso. Activation of the long adductors.

Composed by

Adam Rolf and Julia Noonan

Physical Therapists at Lawrence Memorial Hospital