Beating the stretch: dynamic warm-ups
by THESPOTTER.NET

It is a few minutes until race time as the runners approach the starting line. After training for weeks or months to prepare, you won’t forget to warm-up your muscles. But as you assume your first stretch, the guys next to you are jumping, skipping, and running in place. "What are they doing?" you wonder. But the answer won’t come until the finish line is in sight-- when your muscles feel dead and they turn on the jets.

If you are like most people, when you hear the words “warm-upâ€? you think of a pre-practice or pre-competition routine that contains static stretching â€" the type of stretching where you put a muscle under light tension and then hold that position for 15-30 seconds. But stretching and “warming upâ€? are actually quite different.
“The purpose behind stretching is simply to increase the range of motion� said Jeremy Sheppard, a strength and conditioning coach with the Australian Institute of Performance. “Several recent studies have examined the influence of slow, static stretching prior to explosive or intensive activities. The studies have found some very predictable results in that slow static stretching will cause an acute decrease in performance.�
Once stretched, muscles can remain relaxed for up to several hours. By increasing ROM (range of motion) static stretching removes muscle elasticity and capacity for short explosive movements. Sheppard explains that over time, stretching a muscle trains the nervous system to decrease it’s response to resistance which can actually slow you down.

“Regular static stretching should still be a part of every player’s training program. However, it should be performed after a practice or competition, during a cool-down period, and not as part of a warm-up routine.� he said

Rather than just the muscle itself, a good “warm up� should prepare the tendons (surrounding connective tissue) and nervous system for action. This is best accomplished by mimicking the activity you are going to perform. For example, a sprinter would prepare for a race by jogging a mile or two at a slower pace.

Sometimes referred to as “dynamicâ€? movement, this process begins with active full body movementsâ€"such as jogging, jumping, or riding a stationary bikeâ€"which start slow and build to the level of the activity. An example of this would be slowly jogging a mile to prepare for a race.

After this period, Shepard recommends several minutes of ballistic range of motion exercises, followed by specific movements which mimic your sport or activity.

It is also important to consider that cold muscles present an increased injury risk. Muscles contract (move back and forth) when body temperature is warmer. This is why sprinters generally do not train in cool conditions, and why good performances are often set at meets that take place in warmer weather.

By the end of a proper warm-up, you should be accustomed to moving in the motions of your sport or activity. Here is an example of a warm-up Shepard recommends for a race:
• Running 2 miles. Build from 8 minute mile to 7:00 minute mile
• Rest and hydrate, but not too long or too much
• Leg swings forward-backward, leg swings across the body, arm swings, walking lunges, walking side-steps (2 sets of 10)
• 20 feet of: High knees, and hopping (2 sets each)
• 4 x 200-300 m repeats at the anticipated pace or your race
• Check your body for any areas of tightness which may remain

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