An effective warmup is essential prior to athletic performance. It helps to increase blood flow to the muscles, raise body temperature and prepares the cardiovascular system. Effective warmup programs have shown effectiveness in preventing injuries, including ACL tears. Here are 4 things to include when looking for or designing a warm up program for you or your team:
Core strengthening
Our core is the foundation of all we do and it is essential that abdominal exercises are included in our warmup. In order for the extremities to be strong, the body must have a stable base. Planks and side planks are excellent exercises that are utilized in many of the established warm up programs.
Lower Extremity Stretching and Strengthening
A variety of exercises should be utilized to stretch and strengthen the Quadriceps, Hamstrings, Glutes and Calf muscles. Strengthening of these muscles helps to stabilize the lower extremities during activity.
Sport-Specific Drills
Running, stopping and cutting drills should be incorporated into the warm up. These components should be specific to the sport’s demands.
Plyometrics
Plyometrics are exercises performed with the purpose of building power. Jumping and landing exercises are an excellent choice of exercises depending on the sport. Special attention should be given to proper landing form during these exercises.
It is important that the warm up you choose is specific to the demands of the sport or activity being performed. If you need further help on developing a warm up program for an athlete or team, give us a call at the clinic and we will be happy to assist you.