Are you warming up correctly? If not, check out this slideshow

2. What is a Dynamic
Warmup
 Series of movements (exercises) that are designed
specifically to prepare an athlete or exerciser mentally and
physically prior to competition or exercise bout
 Designed to increase muscle temperature, core temp, blood
flow, and assist in removing connective soft tissue bonds.
 Can and should include corrective exercises (related to low
FMS scores).
 Static, Proprioceptive Neuromuscular Facilitation (PNF),
and Ballistic should not be a regular part of a typical
dynamic warmup.

3. General vs Specific
 General – Increase blood flow, HR, deep muscle temp,
respiration rate, and perspiration. Exercises – walking, light
jog, skipping
 Specific – Mimics movements similar to the sport or
exercises that the athlete or exerciser will perform. More
power needed for activity more important the warmup.
Move gradually without causing fatigue.

4. Why a Dynamic Warmup
 Faster muscle contraction and relaxation of both agonist and
antagonist muscles
 Improvements in the rate of force development and reaction time
 Improvements in muscle strength and power
 Lowered viscous resistance in muscles
 Improved O2 delivery due to Bohr effect, whereby higher temp
facilitate O2 release from hemoglobin and myoglobin
 Increased blood flow to active muscles
 Enhanced metabolic reactions

5. When?
 Always before.
 After SMFR
 Before resistance exercise
 5-12 minutes is adequate
 Hit all joints
 Spec time on trouble areas.
 Pay attention to small injuries and see if you can create a
change in sensation.

6. How/Where?
 Start on ground. Transition from SMFR or breathing.
 Start with corrective or add corrective
 Start on ground
 T Spine
 Ankles
 Calves
 Quads/Hamstrings
 Psoas (Hip Flexor)
 Adductors
 Lateral Movements
 Shoulders

7. Demo
 Add to case study