Understanding the Principles and Purpose of Warmups, CoolDowns

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Understanding the Principles and Purpose of
Warm-ups, Cool-Downs StretchingPresenter
Cameron GaryUSATF Level 2 - Jumps
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What is the purpose of the Warm-Up?

• Prepare the muscles of the body for work
• Work equals
• Training
• Competition
• Increase the bodys core temperature, heart rate
  and blood flow
• Makes connective tissues more supple
• Prepares the Central Nervous System for
  activation
• Reinforces certain skills related to performance
• Dynamic Performance needs a Dynamic Warm-Up
• Very important for sprinters/jumpers

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Traditional Passive Warm-Up

• Common Sequence
• Slow to moderate jog in one direction for several
  minutes, followed by...
• 10 to 15 minutes of static stretching
• Generally done in a seated or lying position
• General Drills
• Event-Specific Drills
• Performance
• Training, or
• Competition

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Why not use the Traditional Warm-Up?

• Tends to be very general in nature
• Slow jogging is non-specific to any event
• Reinforces incorrect neuro-motor patterns for
  speed
• ALL TF events are dynamic to some extent
• Increased core temperature is quickly lost during
  the static-stretch period due to
• Minimal body movement during the static stretch
• The athlete is generally seated or lying on the
  ground
• Time Consuming
• Athlete must re-warm prior to training/competition
  via drills
• Static stretching has a calming effect on the
  muscles
• However, this is the time to prime them for
  action!

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What does the research show re the Passive
Warm-Up?

• Studies have shown no relationship between static
  stretching and dynamic performance
• Makes the muscles weaker
• Fowles Sale 1997
• Promote neural inhibition
• Moore 1984
• Limits maximum strength output
• Kokonen 1998
• Therefore it is probably better suited for
• Non-Competitive Physical Training
• General Exercise geared toward C/V endurance

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The Modern Active or Dynamic Warm-Up

• Utilizes
• Variable-speed movements/calisthenics
• Can include some jogging, but should stress
• Multi-directional running, skipping, lunging,
  etc.
• Can do drills within the warm-up
• Start with general movements (for track)
• The entire team can benefit
• Start slowly and build up the intensity
• Usable flexibility will increase as the body
  warms
• Can utilize hurdles/med-balls/etc. for drills
• Running over them
• Stepping over/under them
• Exercise using them for resistance or support

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Active Warm-Up(continued)

• Stretching exercises can be interspersed within
  drills/running
• Dynamic Stretching
• Movement Oriented
• Big to Small Proximal to Distal
• PNF Stretching
• Hold-Contract-Relax, etc.
• This warm-up is faster
• Saving 15 to 30 minutes a day (or over an hour a
  week) for use elsewhere
• Such as weights, skill development, etc.
• More effective to prep the body for action!

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So what exercises should I incorporate into the
dynamic warm-up?

• There is no set formula for exercises
• You are limited only by your imagination
• Make the exercises athletic
• They should match the days theme
• Dont do slow movements to prepare for a speed
  day!
• Slow-to-Fast Inside-Out Big-to-Small
• The Core of the Body is the Key start there!
• Always be cognizant of the firing order of
  muscles
• Dont forget to emphasize summative forces
• Variety is the Spice of Life!
• Challenge the bio-motor abilities
• Speed, Strength, Flexibility, Coordination,
  Endurance
• Make the athlete more injury resistant

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What about STRETCHING?

• What it IS (or at least should be)
• Increases functional mobility
• Dynamic Stretching at the start is for
• Loosening muscles enough for efficient movement
• Within the useable dynamic range
• NOT necessarily the maximum possible range
• Be conscious of micro-tearing
• Aforementioned strength/stability losses
• Need to develop stability and strength at the
  extreme ranges of motion
• Easier said than done

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PNF Stretching(Propreoceptive Neuromuscular
Facilitation)

• How does it work?
• Reciprocal Inhibition
• Takes advantage of natural relaxation after
  contraction
• Is not under conscious control
• Allow rest of at least 20-30 seconds per body
  part between reps
• Examples
• Hold-Relax
• Hold-Relax-Contract
• CRAC (using agonist antagonist muscles)

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PNF Stretching (continued)

• Not age appropriate for pre-teen athletes
• Most appropriate early in the training session
• One of the faster methods known for developing
  functional mobility
• These mobility gains are intended for the session
  at hand
• Not intended for long-term flexibility gains
• That is where static stretching is useful

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What Stretching is NOT

• Stretching is NOT a warm-up
• Muscles need to be warm prior to extensive
  stretching
• Which is why static stretching is best suited for
  the end of the training session
• Dynamic movements can be
• Incorporated at incrementally more demanding
• Intensities
• Ranges of motion
• As the body temperature increases
• This is NOT to be confused with the ballistic
  stretching of a cold muscle hopefully we know
  better

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What Stretching is NOT (continued)

• Important to remember
• Performance is not a stretching contest
• (Vern Gambetta)
• Dynamic Flexibility is
• Combination of Motion and Stability
• Mostability (Gambetta)
• As opposed to Instability
• It IS possible to over-stretch before a session
• Especially as it relates to speed power
• A certain amount of muscle rigidity is actually
  beneficial to certain aspects of performance
• A good example is postural integrity
• Another example is stretch-shortening movement

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COOL-DOWN

• Transitions the athlete from high-intensity
  training back to normal can include
• Moderate mobility exercises
• Restorative massage
• Dont forget about the fascia!
• Consider jogging/shuffling/walking
• Bare feet on a soft surface such as grass and
  soft sand (strengthen the athletes feet)
• Consider various directions/types of movement
• This is the time for static stretching
• Develop significant flexibility gains
• Make this the last part of the cool-down

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STATIC Stretching (Its not all bad)

• Common methods
• where a position is achieved and held at the end
  of the range of motion
• No isometric contractions (agonist or antagonist)
• No bouncing
• Maintain anatomically correct skeletal alignment
• Great for long-term flexibility gains
• Body (muscles) must be WARM!
• Consider subsequent sessions, recovery, etc.
• Demo

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STATIC Stretching (continued)

• Best done at the end of the training session
  during the cool-down period
• Tends to have a calming effect on the athlete
• Helps the athlete restore their regular heart
  rate and body temperature
• Helps the athlete recover from the workout and
  eliminate waste products (lactic acid)

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Questions? Comments? A good joke?
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Cameron T. Gary

• Speed, Strength Jump Coach
• USATF Level 2 Jumps
• CTG Development
• PO Box 211498
• Chula Vista, CA
• 619-895-4699
• www.ctgdevelopment.net
• jumpmaster_at_ctgdevelopment.net