Understanding the Principles and Purpose of

Warm-ups, Cool-Downs

& Stretching

Presenter:

Cameron GaryUSATF Level 2 Certified Coach

JumpsSprints, Hurdles, Relays

Prepares musculo-skeletal system for work:◦ Training ◦ Competition

Enhance:◦ Injury Prevention Qualities

Injuries are generally the Coach’s fault◦ General Athleticism

Can make the athlete more injury resistant◦ Sports-Specific Skill Development

Reinforces certain skills related to performance Dynamic Performance needs a Dynamic Warm-Up Very important for sprinters/jumpers

◦

What’s the Purpose of the Warm-Up?

Increase the athlete’s internal temperature:◦ Physical

Core Temperature Makes connective tissues more supple Heart Rate/Blood Flow

◦ Neural Excites the nervous system PAP

◦ Mental Psychologically prepares the athlete - FOCUS

The “Warm” of the Warm-Up

Common Sequence Slow to moderate jog in one direction for

several minutes, followed by... Several minutes of static stretching

◦ Generally done in a seated or lying position General Drills Event-Specific Drills Performance

◦ Training◦ Competition

Static Flexibility-Oriented Warm-Up

Too general in nature◦ Slow jogging is non-specific to any event

Reinforces incorrect neuro-motor patterns re: Speed/Power Dynamic event mechanics

ALL T&F events are dynamic

Increased core temperature is quickly lost:◦ Minimal body movement during static stretching

The athlete is generally seated or lying on the ground

◦ Time Consuming Athlete must re-warm prior to training/competition

◦ Static stretching has a calming effect on the muscles However, this is the time to prime them for action!

The case against the Static Warm-Up

Studies have shown no relationship between static stretching and dynamic performance◦ Can make the muscles weaker

Fowles & Sale; 1997◦ Promote neural inhibition

Moore; 1984◦ Limits maximum strength output

Kokonen; 1998 Recent studies support a “hybrid”

approach:◦ Static Stretching Can Be Included – However…

Should be Limited in Scope/Duration Should Precede Dynamic Movement/Stretching The focus should still be on Dynamic Movement

What does the research show re: the Flexibility-Oriented Static 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

◦ Sequence: Begin with General Movements

The entire team can benefit/participate Progress to Specific Movements

Start slowly and build up the intensity As the body warms, functional flexibility

increases

“Active” or “Dynamic” Warm-Up

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.

◦ However, you must monitor the pace… Kids will slack off/socialize too much if you let them

Uses movement to prepare for and improve movement-based physical performance

The literature does not support the theory that static stretching prior to performance reduces injury

Advantages of the “Active” Warm-Up

Slow to Fast General to Specific Program Varieties:

◦ Partner Relays◦ Movement Chains

Partner Relays/Movement Chains are used as the General Warm-Up◦ Prior to strength training◦ Preparation for Team Practices◦ BEFORE event-specific warm-ups/drills

Recommended Order

Coach or Group Leader combines various:◦ Speed/Running Drills◦ Balance Drills◦ Calisthenics, etc.

“You Go, I Go” sequence◦ After completion, jog across “no man’s land”◦ Switch exercises with your partner

The only limitation is creativity◦ Implements can be used

Medicine Balls or Weights (tossing, throwing, etc.) Resistance Bands (pulling, pushing, etc.) Body Weight (Push-ups, Burpies, etc)

Partner Relays

A combination of movements◦ Similar form agility or running drill◦ A short jog between sets

Continuous Chain of Movements◦ Each is performed for a specific distance◦ Each is completed one after another

WITHOUT STOPPING Until ALL 3 or 4 movements in the chain are done Example:

Heel-to-Toe Walk High Knee Walk “A”-Skip Build-up Strides

Movement Chains

No set “formula” for exercises◦ You are limited only by your imagination◦ Be creative – use crawling, rolling, lunging, etc.

Make the exercises “athletic” ◦ They should match the day’s theme

Don’t 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

Variety is the Spice of Life!◦ Challenges the basic bio-motor abilities

Speed, Strength, Flexibility, Coordination, Endurance

What exercises should I incorporate into the dynamic

warm-up?

What it IS (or at least should be…)◦ Increases functional mobility

Demands of gymnast are different from a shot putter Dynamic Stretching 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 (Functional Stiffness)

At the extreme ranges of motion Easier said than done…

What about STRETCHING?

Stretching is NOT a warm-up Muscles need to be warm prior to extensive

stretching** Static stretching is best suited for the end of the

training session **Some recent research is showing that one CAN

stretch a cold muscle (per Michael Boyle) Dynamic movements:

◦ Should NOT to be confused with high-intensity, ballistic stretching of a “cold” muscle Hopefully we know better…

What Stretching is NOT…

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 beneficial to certain aspects of performance A good example is postural integrity Stretch-shortening movements

What Stretching is NOT (continued)

How does it work? ◦ Reciprocal Inhibition

Takes advantage of natural relaxation after contraction

Is not under conscious control Allow Rest & Recovery

◦ At least 20-30 seconds per body part between reps Examples:

◦ Hold-Relax◦ Hold-Relax-Contract◦ CRAC (using agonist & antagonist muscles)

PNF Stretching(Propreoceptive Neuromuscular Facilitation)

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 However, some studies have shown it to be

beneficial in the same manner as static stretching

PNF Stretching (continued)

Common methods◦ A position is achieved and held at the end of the

range of motion No isometric contractions (agonist or antagonist) No bouncing

Maintain correct skeletal alignment◦ Great for long-term flexibility gains◦ Body (muscles) should be WARM!◦ Consider subsequent sessions, recovery, etc.

The literature supports 20–30 second holds◦ Most of the stress relaxation occurs in the first 15 -

20 seconds of the stretch

STATIC Stretching (Is still a good thing…)

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)

Consistent (daily) stretching is more effective than one large dose in a session

STATIC Stretching (continued)

A greater range of motion can be achieved using a rope: ◦ Able to more effectively move a limb or body part

to its limit by applying external force through pulling on the rope.

◦ Nearly any static stretch can be performed with a rope (or belt)

Demo◦ Rope Stretch – Hamstring◦ Rope Stretch – Hip/Torso

Active-Isolated (Rope) Stretching

Transitions the athlete from high-intensity training back to “normal” – can include:◦ Moderate mobility exercises◦ Restorative massage/foam rolling

Don’t 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 tissue flexibility adaptations◦ Make this the last part of the cool-down

COOL-DOWN

Questions?

Comments?

A good joke?

Cameron T. Gary

Speed, Strength & Jump CoachUSATF Level 2 Certified

JumpsSprints, Hurdles, Relays

CTG DevelopmentPO Box 211498Chula Vista, CA619-895-4699

www.ctgdevelopment.netjumpmaster@ctgdevelopment.net