What I tend to do, although I’ve broken them down into four particular parts, what I tend to do is group the first two together: the general warm up and the static stretching together and then I’d group together the next two parts of the sports specific warm up and the dynamic stretching and this will prepare the athlete for maximum performance in their sport and so forth. It is important that we look at this from a balanced, mature perspective. The pendulum would swing to the other side, where weight training is the ‘be all’ and ‘end all’ of athletic conditioning. I’m actually talking with the USA track and field at the moment about a study that they’re doing on stretching and this is actually just an initial study. However, I am well aware that this entire process is somewhat of an ‘ideal’ or ‘perfect’ warm up. However, if you are involved in high level competitive sport you need to dedicate adequate time and effort to a complete warm up. I certainly tend to agree with this quote, although, as I’ve said before, I think we’re just starting to move down the right track and we’re going to see some great results in the next 5 or 10 years. Extend one leg while rotating the opposite shoulder towards the bent knee. Warm up. Don’t make the mistake of thinking that doing a few stretches constitutes a warm up. So, before we move on to some more practical things, what we’re going to do is just take a very quick look at – at the type of stretching that works best. I sort of relate it to, doing a bicep curls before you go swimming and that sort of equivalent. Some free resources that are available at our website. Coaching tips. So, for people just looking to increase their general level of health and fitness, a minimum of five to ten minutes would be enough. Interestingly, I was talking with Mike Boyle a couple of months back and he actually published an article called “The Static Stretching Renascence”. Open field play. But we also worked with athletes like Mick Doohan, World Champion 500 CC Motorcycle Racer. mobility based exercises – lunge with twist, knee to chest etc) And what I want to do is just have a look at where this belief or where this theory came from. That’s one reason why I like to group the four components into two broader groups and obviously from there we can scale down those time frames. All this helps to prepare the muscles, tendons and joints for more strenuous activity. For a long time, we’ve been sort of going round in circles. Basic movements like squats, hip-hinge, lunges, etc. And how much weight training and stretching and all sorts of other different things that he used to compliment the swimmers. An effective warm up has a number of very important key components, which work together to minimize the likelihood of sports injury and prepare the individual for physical activity. The key to understanding the role stretching plays can be found in the previous sentence. can be mastered. Interviewer: Okay, thanks a lot. I think I mentioned before about the field of stretching and flexibility, being at the same sort of level strength training was, say 20 years ago. Warm up Understanding the warm up is a vitally important first step for any player to become Rugby Ready. As you proceed through the warm-up, introduce more complicated exercises in which spontaneous reactions in unstable, labile training conditions will play the key role. This was a review of the literature that had been put out about stretching up until this date and basically the conclusion that was made, was that there hasn’t been enough study done and of the studies that have been done, they’re not specific enough. In this guide, the stretches we cover will help get rid of injuries, aches, and pain with ease along with improving your flexibility and mobility! This is the confusion that has come about over the last few years. Solution Manual for Principles of Managerial Finance 13th Edition by Gitman. The ruck. So what I want to do before I get into it. With that being said, I feel there are three key components of a smart warm-up. A proper warm up has a number of very important key components. Why Off-Ice Training Is Important For Figure Skaters, 5 Explosive Movement to Build Power (Without Olympic Lifts). You had a lot of athletes, you know, would sort of turn up late because they knew they were only going to be warming up for the first 5 or 15 minutes or so, or they’d take off early because they thought they didn’t really need to cool down. Activities should reflect the type of movements and actions that will be required during the sporting event, including sports specific drills and technical drills. We’re preparing the body for movement. I’ve added some time frames for these different components and a lot of times these time frames are a little unrealistic. Or a more balanced view of stretching and how to use stretching and so forth. Warm up. As with most activities there are rules and guidelines to ensure that they are safe; stretching and the warm up is no exception. The key principles when planning a programme are: Specificity – training must be matched to the needs of the sporting activity to improve fitness in the body parts the sport uses. Frequency: How often you should warm-up A proper warm-up should be done before any exercise session or physical activity, whether it is a cardio, strength training workout or stretching. I think that’s important to look at stretching – I heard one trainer say that stretching is just one spoke in the fitness wheel and when you have all the spokes in the wheel, the wheel, turns around quite well; but when you’re missing a spoke, the wheel doesn’t turn as well as it should and stretching is just one spoke in this fitness wheel and we need to be able to incorporate it with all the other things, all the other techniques and use it effectively as part of our athletic conditioning and so forth. It has been proven that stretching is no longer needed. Students make two groups that will be facing each other but quite far away one from the other. For example, a gridiron player would start to do some side to side type movements, run some cones, very short sprint type activities. One of our one of our products, called the “Stretching Handbook” that has 135 photos of different stretches that you can do and I don’t have it right with me just at the moment but I think from memory for that hip and buttocks area, there’s about 12 stretches, for the lower back, there’s nearly 20 stretches, for the hamstrings, there’s 15, for the Groin, there’s 8, for the adductors, there’s 8. So that that would be my first choice of the type of stretching to do and so forth. They’re too general in nature. The maul. So one, I hope that helped you out and if you’re interested in specific stretching exercises that you can do, you know, for example, photographs and descriptions and so forth. Q. Downloads. It’s important to start with the easiest and most gentle activity first, building upon each part with more energetic activities, until the body is at a physical and mental peak. Summary. At this point the athlete is most prepared for the rigors of their sport or activity. As I mentioned before, the lower back is very important, especially the hips and the buttocks, the Gluteus Max muscles they’re very important and I would be doing – I would be using a lot of PNF stretching. WHY WARM UP?Warming up prior to any physical activity does a number of beneficial things, but the main purpose of the warm-up is to prepare the body and mind for strenuous activity. Coaches must then analyze the physiological requirements for meeting the training goals. Whether they start from static to dynamic, ground-base to multi-plane movement, or activation to movement prep, it helps prepare the athlete for training. So obviously, if the injury is an old injury, then there’s no need to start with the RICE – with the rest, ice compression and elevation, but I would start moving into some Injury Rehab Techniques like massage, gentle stretching, maybe some ultrasound and those sort of things. By increasing muscle temperature you’re helping to make muscles loose, supple and pliable. Questions. One important part, but by itself, it’s quite ineffective. A lot of these studies, a lot of the early studies were looking at does static stretching before exercise, improve performance? I have been in the fitness industry for about a little over 20 years. He wants to know, what would you do with someone who has a chronic hamstring sprain? There’s quite a bit of controversy about whether static stretching should be included in the warm up, and recent studies have shown that static stretching may have an adverse effect on muscle contraction speed and therefore impair performance of athletes involved in sports requiring high levels of power and speed. About the Author: Brad Walker is often referred to as the "Stretch Coach" and has even been called the Stretching Guru. The four key elements that should be included to ensure an effective and complete warm up are: The general warm up should consist of a light physical activity, like walking, jogging, easy swimming, stationary bike, skipping or easy aerobics. The warm up exercises are crucial to any sports or fitness training program. I’d be incorporating a lot of massage and gentle stretching and the other thing I’d be doing is incorporating a lot of stretching exercises around this area. In most cases, the studies took say 3 or 4 very basic static stretches. I think over the next five or 10 years, we’ll see some really great advancement in the field of stretching and flexibility. Or explosive type activities can be detrimental. Yes, Static stretching! And what we’re going to do is – we’re going to hopefully dispel some of those myths and misconceptions about stretching. Just as doing a couple of sets of bicep curls is not going to help with your swimming. 2. I am also well aware that this is not always possible or convenient in the real world. Cool down & recovery. Dynamic warm-up (e.g. This is why they’re called static because there’s no movement. It’s quite an exciting time for stretching and flexibility. So we’ve gone from using the RICE Regimen initially, and the whole point of the RICE Regimen is to decrease swelling, decrease the blood flow at the injury site, which in turn will limit the formation of this scar tissue. The warm up. How to Warm-Up When warming up, keep the FITT Principles (Frequency, Intensity, Time and Type) in mind. A classroom built on procedures and routines is more likely to foster positive relationships, experience daily productivity, and enjoy a relaxed environment—even in the face of challenges—than an unstructured and unpredictable classroom.. Well-defined procedures are essential. For instance, the time you commit to your warm up should be relative to your level of involvement in your particular sport. But when used with a number of other injury prevention methods and performance enhancement methods, your stretching is very, very effective. And when to use the different types of stretching. For a long time, there were a number of people who were actually under the impression that stretching was obsolete. Before every soccer game or practice, every player must perform warm-up activities that will physically and mentally prepare the body for very We had people looking at studies, obviously not reading them fully. So initially in the first couple of hours of an injury, you’d want to be applying what’s commonly known as the rice technique and that’s rest, ice, compression and elevation. A warm up is the process whereby an athlete goes through a range of exercises in order to get their body ready for competition or training. That’s why we shouldn’t try and separate stretching from the warm up. It’s actually quite similar. The four key components that should be included to ensure an effective and complete warm up are: The general warm up should consist of a light physical activity, like walking, jogging, easy swimming, stationary bike riding, skipping or easy aerobics. Olsen, O. Sjøhaug, M. van Beekvelt, M. Mork, P. (2012). I’ll just run through a little bit of background about myself and how I got involved in the industry, and how I became interested in the field of stretching and flexibility. Confusion about what stretching accomplishes, as part of the warm up, is causing many to abandon stretching altogether. An activity to decrease body temperature and remove waste products from the working muscles (jog/walk) 2. But the key factor is that it’s used in the right way, at the right time, with the right type of stretches and so forth. This last part of the Injury Rehab is where you’re getting the athlete ready to go back to competition state training. Referee tips. 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