Movement: What is in a Warm-up?

Chad Workman

“Did you ever see a lion warm up before it takes down a gazelle?”

Rebuttle: That’s why lions aren’t smart enough to be at the top of the food chain.

Purpose

Thermogenesis

Joint Mobility

Tissue Pliability

Neurological Preparation

Philosophical Question:

Can a warm-up be more than preparing for Physical Activity?

Can it serve a larger purpose?

Soft Tissue Modalities

Self Myofascial ReleaseFoam Roll

The Stick

LAX ball

Massage

ARTActive Release Technique

Mobility and Flexibility

Mobility

Flexibility Refers to extensibility of a muscle.Flexibility is a subset of Mobility…

What kind of mobility or stretching belongs in a pre-training warmup?

Dynamic

Static

Why?

Why mobility first?

Activation / Stability

Specific movements that isolate specific muscles

Typically “stabilizer muscles”

Goal is Neurological drive

Once we achieve mobility, get the right muscles to work…

Neurological Preparation

2 Concepts:Preparing movement patterns

Getting the Right muscles to work a the right times

Utilize newfound mobility and stability in a movement pattern

Long-term acquisition

Neurological excitationProgressively more intense activities

High Speed

High Load

General and Specific

Refers to task at hand

Should progress from General to specific

General Warm-up

Ex:Light bike - 5:00

Foam Roll - 5:00

Mobility – 5:00

Stability/Activation – 5:00

Thermogenesis

Goal is to increase body temp.

Be cautious of intensity:Will have to monitor modality

Foam Roll/SMFR

5:00 to 10:00

Global to Local

Soft to Dense

Can specifically target for teams and individuals

Mobility

Specific to General

Single Joint to Multi-Joint

Single Joint:Target individual or team issues

Multi-Joint:Target Foundational Movement Patterns

Activation

Specific to General to High Speed to High Load

Low Threshold to High Threshold

Specific:Right Muscles at right time (Low threshold)

General:Patterning

High Speed:Small to Big

Warm-up Sets for lifts

Special/Specific Warm-ups

Pre-practice/game

Pre-lift

Pre-conditioning

Pre-Speed and Agility

**Must always consider your context