The document discusses dynamic warm-up and stretching techniques, highlighting that static stretching may not be effective for performance or injury prevention before competition. It emphasizes the importance of dynamic and specific stretching, while introducing various types of stretching such as active, passive, and proprioceptive neuromuscular facilitation (PNF) stretching techniques. Additionally, it outlines effective warm-up routines that include light aerobic work and dynamic stretches tailored for specific sports.

1. Dynamic Warmup
NSCA Essentials Chapter 16

2. Before we begin…
 A bit about stretching….a lot of
modern research has actually shown
that, at best, static stretching prior to
competition does nothing to improve
performance or prevent injury. At
worst, it can decrease the efficiency of
the SSC. Remember static stretching
is going to affect the PEC more than
the SEC.

3. With that in mind
 The NSCA currently recommends quite a bit
of stretching (8-12 min) prior to practice or
competition.
 There are hardly any modern strength and
speed programs which follow this
recommendation
 Most modern programs will use dynamic
and specific stretching programs to warm up

4. So anyways…types of
stretching
 Active stretching
 When the person being stretched
provides the force of the stretch
 Passive stretching
 When a partner or stretching machine
provides the stretch for the person
stretching

5. Types of stretching, continued
 Static Stretch
 Slow and constant with the end position held for
30s (NSCA)
 Ballistic Stretch
 Bouncing type stretching, triggers the stretch
reflex
 Dynamic Stretch
 Stretches in sport specific movements that are
quick but avoid bouncing

6. Dynamic Stretch Example

7. PNF Stretching
 Proprioceptive Neuromuscular Facilitation
(PNF)
 A type of stretching originally designed for
rehabilitation which has expanded to athletic
programs.
 Three types of PNF stretching
 Hold-Relax
 Contract-Relax
 Hold-Relax with agonist contraction

8. Phases of PNF Stretching
(Hold Relax)
 First Phase
 Passive pre-stretch of up to 10 seconds
 Second Phase
 The athlete will push the agonist muscle in an
isometric contraction against the resistance for
up to 10 seconds
 Third Phase
 The athlete then relaxes and the muscle is
stretched for up to 30s. This stretch should be
farther than in the first phase. This happens
because of “autogenic inhibition”

9. Autogenic Inhibition
 Basis of “hold-relax” technique.
 Occurs when increases in muscular
tension cause the GTO to allow
greater levels of relaxation.

10. Contract Relax Technique
(PNF)
 First Phase
 Passive stretch to the point of mild discomfort for
up to 10sec.
 Second Phase
 The agonist muscle is then contracted against
resistance
 Third Phase
 The athlete then relaxes and the muscle is
stretched for up to 30s. This stretch should be
farther than in the first phase.

11. Hold-Relax with agonist
contraction
 Same first two phases as previous.
 After isometric hold, the athlete will contract
the antagonist muscle to the agonist to
assist in the stretch
 For example, if the hamstrings are being
stretched, the athlete will contract the
quads/hip flexors to help pull the leg back
and stretch the hamstrings more

12. Questions to ask about
stretching and warming up..
 With stretching as a warmup
 Can I prepare to move by standing still
for extended periods of time?
 Should I move slowly, or not at all, to
prepare myself to move quickly?
 Should I sit down and be still to prepare
to be on my feet and moving?
 Mike Boyle “Functional Training for
Sports”

13. Stretching and muscle pulls
 In 2002, Mike Boyle’s training facility
had 600 athletes training four times
per week for 11 weeks each summer
(26,400 workouts). None of their
athletes stretch before their workouts.
That summer no athlete had a serious
muscle pull that required treatment.

14. A Real Warmup
 Most modern warmups will involve the following:
 5-10 minutes of light aerobic work to promote blood flow
and wake up the nervous system
 Dynamic stretches that warm up the primary muscles of
the sport
 If the athlete has individual needs where increased joint
ROM is absolutely necessary, then specific static
stretching is implemented
 Specific sport activity that starts at low intensity and
progresses towards practice level intensity, i.e., 40m
sprints starting at 50% and increasing to 90%

15. An example warmup for linear
speed work
 20 yards each
 High knee walk
 High knee skip
 High knee run
 Heel-ups
 Straight Leg Skip
 Straight Leg Deadlift walk
 Backward run
 Backpedal
 Backward Lunge Walk
 Forward Lunge Walk
 Inchworm

16. High Knee Walk

17. High Knee Skip

18. High Knee Run

19. Heel Ups

20. Straight Leg Skip

21. Straight Leg Deadlift Walk

22. Backwards Run

23. Backpedal

24. Backward/Forward Lunge
Walk

25. Inchworm

26. Seagrave Warmup
 The seagrave warmup, named after
coach Loren Seagrave is a good
warmup that can be used for a lot of
sports.
 It is based on dynamic stretching and
sprints of increasing intensity

27. Seagrave Warmup
 10x prisoner squats + 50m acceleration
 20x scorpions + 50m acceleration
 10x hamstring rollback stretches + 50m acc
 20x speed skater + 50m acceleration
 10x lunges + 50m acceleration
 10x side lunges + 50m acceleration
 Sport specific dynamic flexibility and
activities of increasing intensity