Sunday, June 16, 2024

Why Dynamic Warmups are Essential for Athletes + A Quick Warmup Routine

Warmup Feature

Often rushed through or skipped altogether, dynamic warmups are a crucial step in preparing your body for a workout, practice, or a game.

A dynamic warm-up, or dynamic stretching, uses the force production of a muscle and the body’s momentum to take a joint through the full available range of motion.

NSAM

It’s not recommended to do a static stretch if you’ve been sitting a lot or have been primarily sedentary, because your muscles will be too loose to perform the way you need them to.

No matter what your goal is, which sport you’re playing, or your ability level, a dynamic warmup should always be the start of your routine.

Primes the Body

Warmup Content 2

Unlike static stretching, which involves holding certain positions for extended periods, a dynamic warmup involves active movements that mimic the actions and range of motion required in your sport.

Dynamic warmups prime the body by increasing your heartrate, which in turn increases blood flow, warms up your muscles and lubricates your joints.

Reduces Injury Risk

Engaging in dynamic, rather than static, movements gradually increases muscle elasticity and flexibility. This reduces the likelihood of strains, pulls, and tears during play.

It also activates the nervous system, which promotes better coordination and balance.

Mental Focus

Warmup Content

Besides the physical benefits, a dynamic warmup also serves as a mental tune-up as well because it helps athletes shift their focus from outside distractions to the task at hand.

It sharpens cognitive acuity and heightens awareness, preparing you to make split-second decisions and respond to rapidly-changing game situations with precision.

Not only that, it also encourages deep breathing, which enhances blood flow, increases energy and decreases stress and anxiety. These things combine will help maximize your athletic performance so you can bring you’re A-game to the court every single time.  

Dynamic Warmup Routine

Here are some exercises you can do for a basic warmup routine:

  • Jumping jacks
  • High knees
  • Butt kicks
  • Walking lunges
  • Squats
  • Skips (alternating legs) A skip low high
  • 2 min jog

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