warm up protocols to enhance performance and decrease injury

Warm up Protocols to Enhance Performance and

Decrease Injury

Jacob KotlickyCoordinator of Memorial Sports Center’s Return

to Sport Program

[email protected]

Stretching

Stretching by definition = the act of performing a particular exercise to improve joint range of motion. European college of sports sciences 2006.

Static Stretching: is when a body part is taken to a point of mild discomfort and held for an amount of time.

Dynamic Stretching/Movements: movements that maximize active range of motion and elevate core body temperature.Journal of Strength and Conditioning 2005

What’s our goal as coaches and healthcare professionals?

Improve Performance Enhance motor unit excitability / become more explosive Active lengthening of muscles / eccentric loading

Increase body temperature Increase heart rate Warm up the body for the activity Light sweat

Improve Kinesthetic Awareness / Coordination Awareness of the body in space

Prevent Injuries Increase flexibility Introduce multiple planes of motion / sport specific

movements All the above

Pre –competition…. Static or Dynamic

Stretching?Study from the Journal of Strength and Conditioning, 2005

60 Children (27 girls and 33 boys) Separated them into 2 groups A, B Group A performed 5 minutes of walking

followed by 5 minutes of static stretching held for 15 sec

Group B performed 10 minutes of dynamic exercises from a moderate to high intensity

Tested on power, speed , and agility via the vertical jump, standing long hump, and shuttle run


Stretching?Results Group A vs. Group B

Vertical jump decreased by 6.5%

Long Jump decreased by 1.9%

Shuttle run decreased by 2.6%

In terms of cardiovascular demand, group B’s average HR was 150 b.min vs. group A’s 109 b.min


Stretching?Study from the Journal of Strength and Conditioning, 2008

24 Division one wrestlers were randomly assigned to complete a 4 week Dynamic or Static warm up routine prior to their preseason practices

11 performed the static warm up 13 performed the dynamic warm upThey were tested on med ball underhand

throw, 300 yard shuttle, pull ups, push ups, sit ups, broad jump, 600 m run, sit to stand reach, trunk extension, quad and hamstring peak torque tests.


Stretching?Results Dynamic Group

Increase in quadriceps peak torque by 11%Increase in broad jump by 4%Increase in underhand med ball throw by

4%Increase in sit ups by 11%Increase in push ups by 3%Static group posted no improvements to

tests performed.

Pre –competition…. Static or Dynamic Stretching?

Study from the Journal of Strength and Conditioning, 2006

United States military academy took 30 cadets to do a study on static vs. dynamic warm up routines to see which one would better prepare their cadets for power and agility activities

Tested on the 5 step jump to determine functional leg power

Medicine ball throw was chosen to measure total body power

T-drill was chosen to measure agility


For 3 days one group of cadets performed static stretches for 10 minutes prior to data collection

Other group performed dynamic stretches for 10 minutes

All routines were done at 6AM each day

There was a 2 minute period between finishing the warm up and beginning the performance test


ResultsT –drill static warm up = 9.69 sec vs.

dynamic’s 9.56 secMedicine ball throw = 9.34 meters with

static vs. 9.79 meters with dynamic5 step jump = 9.78 meters with static

vs. 10.06 meters with dynamicFor task requiring power and agility, the

results suggest that dynamic warm up will offer performance benefits not found with static warm ups.


Study from the Journal of the North American Society of Pediatric Exercise Medicine, 2003

Study – effect of static and dynamic stretching exercises on speed during vaulting in gymnastics

11 boys performed 3 protocols Regular warm up Warm up with static stretching Warm up with dynamic stretching


Their analysis revealed that gymnasts mean speed significantly decreased after the static stretching protocol

Now what?

Times have Changed!!

Which one would you rather use these days?

Thank You!Jacob Kotlicky

Memorial Sports Center’s Return to Sport Program

954-844-9816E mail: [email protected]

warm up protocols to enhance performance and decrease injury

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