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A functional
Approach to warm-up and Flexibility
Oct 2006 Strength
and Conditioning Journal
John R. Swanson,
MAEd, MSEd, CSCS, *D USAW
Summary: The warm-up
is a key component in the workout or competition schedule. A well-designed
warm-up will prepare the athlete physically and mentally for the intense
movement associated with training or competition. Recent research suggests
that a flexibility-centered warm-up may not be the
most effective way to prepare the athlete for movement or to develop long-term
soft tissue adaptations. The purpose of this paper is to present a functional
approach to preparing athletes for movement and to developing long-term
soft tissue adaptations that improve range of motion, enhance performance,
and promote recovery.
What
You Need To Know.
Key Points:
- Functional
warm-up may be more effective than flexibility-centered warm-up.
- Warm up goal:
- Mental preparation
- Create physiological
changes to enhance activity
- Range of Motion
improvements may occur regardless of static stretching
- Functional
warm-up raises core temperature
- Creates performance
enhancing changes
- Needs to
be dynamic and movement-centered
- Last 4-15
minutes
- Needs to
be functional
- Short time
devoted to stretching helps mental preparation
- Stretching
is most effective at producing long term changes after vigorous
activity so should be considered as part of the post game/practice
schedule
- Stretching
improves recovery and may shorten rehab
Take Home:
- Extensive static
stretching before activity may not be most effective warm-up
- May not prevent
injury
- May not improve
performance
- May not be
the most effective way to increase Range of Motion
- Functional
approach to movement preparation
- Moderate
intensity for 4 to 15 minutes to increase core body temp
- Performance
enhancing physiological changes occur
- Movement-based
and sport specific (functional drills)
- Contribute
to balance, strength and proper mechanics
- Flexibility
should be focus after more intense workouts/activity
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