Are you ready to play? The 20-minute all-sport dynamic warmup.
If your pre-game ritual has been limited to "just some stretching", you're in good company. Like many others, I too was once unfamiliar with the broader and crucial aspects of a dynamic warmup. Over the years, with certifications, workshops, and insights from numerous experts, I've understood the importance of a more comprehensive approach.
This article aims to share an easy-to-understand and time-efficient dynamic warmup routine that is much more than just some stretching. It's not new information, but implementing it could be a game-changer.
1. Release/SMR We start with self-myofascial release (SMR) or foam rolling to relieve muscle tightness and trigger points. This technique enhances muscle range of motion and performance. For tips on how to master this, check out my FREE foam rolling eBook [link here].
2. Lengthen/Stretch Next, we focus on stretching and lengthening our overworked muscles. But here's the crucial part, and if there's one thing you should remember from this article, let it be this - dynamic stretching should be done before activity, while static stretching is more suitable for post-activity recovery.
3. Mobilize Then, we mobilize our joints using exercises like the hip 90/90s to improve joint range of motion. This contributes to efficient movement and lowers injury risk.
4. Activate We wake up dormant or underused muscles, like the glute medius, rhomboids, and anterior tibialis. Activation exercises help to prepare these muscles for action, encouraging balanced movement.
5. Movement Primers Next, we employ movement primers. These sport-specific movements prepare your body for the specific actions it will perform during the game, boosting performance and lowering injury risk.
6. CNS Stimulation Lastly, we stimulate the central nervous system (CNS) with exercises like fast jacks and jump squats. These total body movements ready your body for the high-intensity efforts that sports require.
When to Warm Up To make this routine most effective, I recommend starting the warmup 1hr no later than 1.5 hours before the game/activity begins. The dynamic warmup primes your performance and helps prevent injuries. According to research from the American College of Sports Medicine, dynamic warmups improve power, agility, strength, and speed, and reduce injury risk.
Whether you're an aspiring professional athlete or a beer leaguer, incorporating a dynamic warmup into your routine can be a game-changer. DRUM ROLL PLEASE!!!
The 20-Minute All Sport Dynamic Warmup Routine
Required Equipment: Exercise Mat, Foam Roller (Lacrosse or Tennis Ball can be used as a substitute), Fit Loop, Medium Resistance Band. 1. Release/SMR - 3 minutes Foam Roller (Trigger Point Protocol):
This technique is all about identifying and releasing trigger points. Rather than rolling your muscles like dough, look for sensitive spots on your back, glutes, hamstrings, and calves. Once you locate a trigger point, apply pressure and hold for 30 seconds to 1 minute. Repeat until all the trigger points are released. Remember, traditional foam rolling should be saved for post-activity. Need more tips on this method? Access to my free foam rolling ebook here.
2. Lengthen/Stretch - 3 minutes Dynamic Stretches:
Here, we perform dynamic stretching, as static stretching should be reserved for post-workout recovery. Key dynamic stretches to include are Leg Swings, Arm Circles, and Lunges with a Twist.
3. Mobilize - 3 minutes Hip 90/90s:
Ideal for promoting hip mobility, the Hip 90/90 exercise is a great simple way to bring some mobility to hips. Begin seated on a mat with your legs bent to 90 degrees, one in front of you and the other behind. Gently transition between your front and back leg, focusing on keeping your chest upright.
Despite the alarming name, this exercise is excellent for shoulder mobility. Stand with your feet shoulder-width apart, holding the resistance band with both hands a bit wider than shoulder-width. With straight arms, raise the band overhead and backward, down towards your lower back, then reverse the movement to return to the start. Aim for smooth, controlled movements.
4. Activate - 4 minutes Fit Loop Exercises:
It's time to activate those often underused muscles with Fit Loop exercises. Start with Glute Bridges, ensuring your core is engaged and your hips are fully extended at the top. Follow with Band Pull-Aparts to target the rhomboids and reinforce proper posture.
5. Movement Primers - 4 minutes
Skaters Primer edition (1-4-1 tempo):
Mimicking the lateral movement of ice skating, this exercise boosts agility and lower body strength. Leap to one side, landing on the outside foot while sweeping the other foot behind. Push off your standing leg to repeat on the other side. the tempo is a one-second burst and holds for 4 seconds in one leg stance and a 1-second burst back to centre rinse repeat 1 set of 10 on each side, remember we want to not rush this primer but be deliberate
Fit Loop Squats (4-1-4 Tempo):
This exercise primes your body for compound movements. With the Fit Loop just above your knees, lower into a squat over a 4-second count, hold at the bottom for 1 second, then rise over a 4-second count. Maintain a tall posture and ensure your knees track over your toes (BUT NOT PAST YOUR TOES PLEASE :) ).
6. CNS Stimulation - 3 minutes Fast Jacks and Jump Squats:
It's time to wake up your central nervous system (CNS) and get it ready for action. Intense exercises like Fast Jacks and Jump Squats increase heart rate, improve coordination, and stimulate the CNS.
Remember, this is a general dynamic warmup routine suitable for all sports. Stay tuned for more detailed routines tailored to your sport! SPECIAL BLOG OFFER: Hockey athletes, sign up here pssss use "HOCKEYISLIFE" promo code to try JFT Hockey FREE for 30 days. This is your chance to skate harder, shoot faster, and dominate the ice like never before! Want a video for this workout? Subscribe to my blog and ill send you link!