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Warming Up the Right Way

We all know that stretching is important for preventing injuries, but do you know the right way to stretch? Research suggests that you should be implementing a dynamic warm-up, rather than static stretching. That’s because there’s the potential to decrease your force production with static holds. Additionally, several studies have shown a dynamic warm-up to increase balance, agility, and movement time prior to sport. A dynamic warm-up involves activities that use motion and momentum to prepare the body for activity. An important component of the warm-up is to increase blood flow to tissues, which will then increase body temperature in preparation for sport. Below you will find five key warm-up exercises our trainers use to warm up their trainees.

Figure Skaters

Since single leg stability is a key component of sport, this warm-up exercise effectively fires up each side as well as isolates the glute and hamstring muscles.

Walking Lunge

This exercise mimics the lunging motions of sport with a focus on activating the quadriceps and hips. Focus should be on good form- keeping the foot, knee, and hip in-line during the downward movement as well as pushing back up through the heel and glute in the upward movement.

Dynamic Quad

The primary focus behind this exercise is to isolate the quadriceps muscle before sport since the quads are involved in all jumping motions of sport.

Knee to Chest

With a focus on glute stretching, this exercise is designed to prepare an athlete for explosive jumping and running activities.

Figure 4

This exercise targets the deep external rotators within your glutes to prepare the athlete for quick lateral movements.

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