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Movement: What is in a Warm-up?
Chad Workman
“Did you ever see a lion warm up before it takes down a gazelle?”
Rebuttle: That’s why lions aren’t smart enough to be at the top of the food chain.
Purpose
Thermogenesis
Joint Mobility
Tissue Pliability
Neurological Preparation
Philosophical Question:
Can a warm-up be more than preparing for Physical Activity?
Can it serve a larger purpose?
Soft Tissue Modalities
Self Myofascial ReleaseFoam Roll
The Stick
LAX ball
Massage
ARTActive Release Technique
Mobility and Flexibility
Mobility
Flexibility Refers to extensibility of a muscle.Flexibility is a subset of Mobility…
What kind of mobility or stretching belongs in a pre-training warmup?
Dynamic
Static
Why?
Why mobility first?
Activation / Stability
Specific movements that isolate specific muscles
Typically “stabilizer muscles”
Goal is Neurological drive
Once we achieve mobility, get the right muscles to work…
Neurological Preparation
2 Concepts:Preparing movement patterns
Getting the Right muscles to work a the right times
Utilize newfound mobility and stability in a movement pattern
Long-term acquisition
Neurological excitationProgressively more intense activities
High Speed
High Load
General and Specific
Refers to task at hand
Should progress from General to specific
General Warm-up
Ex:Light bike - 5:00
Foam Roll - 5:00
Mobility – 5:00
Stability/Activation – 5:00
Thermogenesis
Goal is to increase body temp.
Be cautious of intensity:Will have to monitor modality
Foam Roll/SMFR
5:00 to 10:00
Global to Local
Soft to Dense
Can specifically target for teams and individuals
Mobility
Specific to General
Single Joint to Multi-Joint
Single Joint:Target individual or team issues
Multi-Joint:Target Foundational Movement Patterns
Activation
Specific to General to High Speed to High Load
Low Threshold to High Threshold
Specific:Right Muscles at right time (Low threshold)
General:Patterning
High Speed:Small to Big
Warm-up Sets for lifts
Special/Specific Warm-ups
Pre-practice/game
Pre-lift
Pre-conditioning
Pre-Speed and Agility
**Must always consider your context