Why Warm-up? Warm-Optimize Performance Competition Training In one word;Injury Prevention PREPARATION!Transfer of SportPsychology TrainingClimatization Internal external
Objectives of a Warm-up Warm-Increase Body Temperature Body up to 38/38.5 C, Muscles increase 3-5 degrees 3-Increase Blood Flow More oxygen availability, increase metabolism, prime the pHActivation (Nervous System) Increased Rate of Force Development, Golgi Tendon responsePsycho-Psycho-motor Preparation Increased proprioception, better bio-feedback proprioception, bio-
Outcome of a Warm-up Warm-Increased Reaction TimeIncreased efficiency of energy systems to beusedIncreased co-ordination co-Increased “firing” Rate (explosive ability)Increased Range of MotionIncreased strength potential
5 Phases of Warm-up Warm-Originally Known as 3 Phases: 5 PHASES: General General Activation /Mobilization Activation Specific Mobilization Switching to 5 Phases isnt Specialization “adding” - its re-grouping re- Potentiation in order to implement Warm- Warm-up principles across a variety of athletes within the LTAD guidelines.
PHASE 1 - GeneralObjective: Simple activity, bring up body tempDuration: 3-5 min minimium, 8-10 maximum minimium, 8-Intensity: Very light, ramping up from 50-70% max 50-Method: Jog, skip, bike (low impact)
PHASE 2 - MobilizationObjective: Maintain temp raise, begin to use opposing muscles, incorporate Range of MotionDuration: 2-3 min minimium, 8-10 maximum minimium, 8-Intensity: Moderate, 75% of maxMethod: Dynamic Stretching, light “strengthening” exercises. Use gravity, bands, Med balls.
PHASE 3 - ActivationObjective: Movements become more “explosive” in nature, mimicking the sport needs in relation to Rate of Force Development (amplitude) and basic eye-hand eye- coordination. Create a “readiness” for movement.Duration: 3-5 min minimium, 8-10 maximum minimium, 8-Intensity: High (80-90%) focused on short/quick work capacity (80-Method: “Form” running / “Track” drills, Throwing, Catching, Crawling, med balls, Bands. Mostly Planned movement, working towards unplanned.
PHASE 4 - SpecializationObjective: Method: Implement specific sport actions Sport Actions and specific athlete needs. Short sprints, change of Athlete is now properly “warmed directions, 70% lower body, up” for anything in training. 30% upper. (attempt to use Maintain body temp and current “unplanned” exercises). “Activated” state. Focus on same energy systems required toDuration: compete. 3-5 min minimium, 8-10 maximum. minimium, 8- Athlete’s NeedsIntensity: Therapy oriented dynamic exercises RTP (bands), Maintain ~85% of max. focus weak areas of competition
PHASE 5 – PotentiationObjective: Increase neural excitement and “structural” loading to a competition level, using competitive applications.Duration: 2 min minimium, 5 maximum minimium,Intensity: Max, 90-100% max 90-Method: Explosive/Ballistic complex movements at max effort. VERY SHORT, with excellent recovery between. This phase is also very “specific” – utilize a raquet, balls, court or open space. raquet,
WARM- WARM-UP AT A GLANCE VOLUME GUIDES APPLICATION TO LTAD STAGES PHASE OF Fun- Fun- Learn to Train to Train to WARM- WARM-UP Duration Intensity damental Train Train Compete (min) (% effort) >Beyond General 3-10 50-70 50- Yes Yes Yes Yes1 Mobilization 2-10 75 Yes Yes Yes Yes2 Activation 3-10 80-90 80- Yes/No Yes Yes Yes3 Specialization 3-10 85 No Yes/No Yes Yes4 Potentiation 2-5 90-100 90- No No Yes/No Yes5 Total Time: 13-45 13- 5-20 8-25 13-35 13- 16-45 16-
Warm- Warm-up “Issues” Ultimately there are 4 things which can/will prevent a proper warm-up: warm- Time - Rush to get into program ($). COACH Direction - Attention to detail low at constant, high at random. Lack of practical application (voila – here you go!) Based on multiple level programs, not a practical use of court space. SPACE Based on size of group, most often viewed as requiring large space. Cost associated, management.EQUIPMENT Lack of Storage for specific “warm-up” equipment. “warm- Time – Late arrival due to start time, lack of initiative to be on time . ATHLETE