3 Key elements that make a high performance warm-up

1. Activate, don't pacify! - Avoid sleepy and boring warm ups -

"So, jog around the field two times and sit down for 10 minutes and do static stretches." No way! 
We would have just spent a total of 15-20 minutes of valuable practice time doing stuff that does not optimally activate the body or the mind for the practice or the game. If you have been doing "slogging" (slow jogging) and the same seated hamstring stretches as a warm-up for the past 8 years, it might be time for a change and I will tell you why. The "passive warm-up" radically underestimates what our bodies and our minds need for optimal warm-up and activation.

After the warm-up the athletes should have elevated their level of physical preparedness as well as mental level of focus. According to studies some warm-ups increase the performance by up to 20% and some decrease the performance by up to 17%. What kind of a warm-up would you like for your team?       

2. Sequence it! - Use a pre-movement check list to turn on all the systems -  

"Wing condition: check. Fuel quantity: check. Flight controls: check. Runway ready: check." 

When the pilot getting ready for take-off, he checks all the systems of the plane and turns each one of them on while going through a step by step check list. We can use this concept for movement preparation as well. But what does the check list for a dynamic warm-up look like?
Well, here is one example.

A) Flexibility and mobility of each of the six anatomical stations: check.
B) Stability and proprioception by activating the nervous system: check.
C) Fundamental movement pattern activation: check
D) Elastic elements preparedness with low to medium level plyometrics: check. 
E) Rehearsing the movement and locomotion skills related to the activity: check.      

3. Be consistent in long-term! - An enormous accumulative training effect -

How many practices you or your team have per week? How about in a year? Imagine the accumulative training effect of a 15-minute dynamic warm-up routine 3-5 times a week for 365 days. That is what I call a great tool for long-term athletic development. Step by step you are taking your athletes to a greater level in flexibility, core strength, speed and agility and it is all built-in in your practice routine.

With correct progressions in exercises you can do a really big portion of your supplemental training and conditioning within your regular movement preparation. How many times do we complain that we don't have time for doing everything; injury prevention, speed training, strength and flexibility and so on. Let me ask you this: Is there an any easier way to include vital part of training in your sport than this?   

Check out our new online resource, 368- Dynamic Warm-Up and Activation for warm-up exercise and movement progressions!  

Stay activated!

Tommi the Trainer

'Knees 4 Speed' -training for the female youth athlete

“My daughter has struggled with knee injuries for more than three years. She has visited orthopedic surgeons and has gone through physical therapy numerous times. Tommi was recommended  by a friend. His specialized training in this area is extensive and working with him has significantly improved my daughter’s knee strength and stamina. Instead of just post-injury rehabilitation Tommi has enabled my daughter to prevent the injury from happening in the first place." Amy DeCotiis, NJ

Yes, training program of a female athlete is different than of a male. Particularly, when we talk about training youth athletes. That is why Discover Movement is launching the 'Knees 4 Speed'-program, a specialized conditioning and injury prevention program for youth female athletes. Sign up has already started and the sessions start in September 2011. You can ask for more info here.    But, let's look at one of the main reasons why a proper conditioning program can be so beneficial for a female athlete. Actually, TWO of the main reasons, the right knee and the left knee.
 
FEMALE ATHLETE'S KNEES AND INJURY PREVENTION

There are a lot of theories and studies on why females suffer more from knee-related injuries than men. Some of the possible causes have to do with the anatomy and physiology and others more with biomechanics and movement skills. Research says that for example in basketball there are about twice as much ACL-injuries with women than with men and in soccer the number is even higher. It is estimated that 38 000 female athletes suffer from an ACL-injury every year. 

The good news is that according to studies proper conditioning program can help decrease the non-contact knee injuries with youth female athletes by 88%. 

So what does the Knees 4 Speed -program consist of?

1. Activation and strengthening of the hip in all planes

The hip musculature has a huge role in controlling the movement of the knee. I have found that with most of my female athletes the muscles of the hip, including the great gluteus family, are often more inactive as with men. And we don't like muscles sleeping on the job. It creates a weak link in the chain and exposes the body for injuries. 
Without a comprehensive activation and strengthening program for the hip, the knee often remains weak and "defenseless" against the forces of deceleration when landing from a jump or when quickly changing direction.     

2. Turning the lazy foot into a great team player

The foot is the only connection to the ground for most of the athletes. At the same time, it is often one of the weakest areas of the athlete's body. With its 26 bones, 33 joints and two dozen muscles it definitely requires more of our attention.
A weak foot and ankle can not translate the ground reaction forces optimally and guess who has to pay for it? Well, yes, the knee and also the hip and even the spine. So, training the foot into a better team player helps the knee to do its job more safely.

3. Building a strong core in the upright position

Stability and dynamic control in the core region contributes to the stability and control of the knee as well. The functional strength initiates from the inside out and spreads from the center to the extremities. 
The core training that helps the knee the most has very little to do with sit-ups or crunches. Have you heard of anyone who suffered a knee injury while on their back on the ground? No, me neither. That is why the abdominal wall needs to be trained with the body position and the task of the sport in mind.   

4. Improving movement mechanics for efficiency

Improving movement mechanics in the context of preventing knee injuries basically means improving the skills of running, jumping, hopping, landing and change of direction. The emphasis is on the word SKILL. Improving a skill requires both a) deliberate, focused practice with quality repetitions as well as b) task-specific and more sub-conscious game and drill-applications. Fundamental movement patterns, such as squatting, lunging and single leg exercises are also part of improving overall movement mechanics.  

These are the four corner stones of the Knees 4 Speed -athletic development and injury prevention program for youth female athletes.

Do you know aynone who could benefit from the Knees 4 Speed -program? Call Tommi the Trainer at 201-677-8885 or email for more information.

Tommi the Trainer

PS: Knees 4 Speed -program is available for youth sport teams as well. 

Reference: Non-contact ACL-Injury Prevention for Females by Jason D Vescovi

Running with purpose and power in every step, part 1.

368-Concept can help develop training and conditioning strategies that are effective and enrichening for the movement of running. In this first part we take a look at the "chains" within the runner's body. These kinetic chains describe how the different parts of the body work together in real life and sports and also how they are connected via muscles and fascia.

  8 chains according to 368 conceptLet's examine the diagonal chains (marked black) as part of the running movement. First observe the excellent running mechanics demonstrated by Carl Lewis. We can draw a line from his left knee across his abdominal wall to his right arm. That diagonal front chain is now stretched out, loading elastic energy and ready to explode. The other side (right knee to left shoulder) is shorthened in order to create the opposite action. The same occurs with the diagonal back chains.     

The diagonal chain system, a.k.a. the Double-X, is essentially important for the power and force production in running. Instead of only strengthening individual muscles it is crucial to integrate the whole kinetic team and work to improve the "stretch-shortening cycle" of the whole chain of muscles and fascial components. These diagonal chains have a huge role in creating the powerful rotational action in running.

 In 368 -Training Systems diagonal chains are being challenged particularly by utilizing horizonal resistance exercises. The horizontal resistance applied from different directions/angles with different speeds allows the diagonal chains to be activated and strengthened in a way that is beneficial for a runner. Here are some of our basic exercise variations (1-arm press, 1-arm row, 2-arm rotation) performed in a split stance. These exercise variations emphasize the team work of all the body parts connected into one kinetic chain.

Run with purpose in every step!

Tommi the Trainer

Sources of inspiration:
Thomas Myers, Anatomy Trains.
Gary Gray, Grayinstitute.

PS: The Online version of the 368 -Dynamic Flexibility and Activation is now available here.