Warm-up

Drop-jumps in the warm-up transiently improve explosive strength and power

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The warm-up protocol used before training and competition is often taken for granted and the time allotted may not be used optimally by coaches. Increasing body temperature and ensuring that various movements are performed in each plane and through a full-range of motion is important for reducing the risk of injury. However, typical activities performed during the …

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Should substitute players re-warm-up on the sideline?

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The pre-competition warm-up serves a number of important functions. Some of these include increases in body temperature, heart rate and oxygen consumption, increased muscle contraction speed, increased synovial fluid and joint mobility. These physiological responses can help increase performance and potentially reduce injury risk. The timing of the warm-up before a match can therefore play …

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An undeserved bad reputation for static stretching?

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The increase in sports science research in the last few decades has provided invaluable information for coaches. Most practitioners these day’s pride themselves on being evidence-based, meaning that their training methods are supported by research. One aspect of training methodology that has largely been influenced by research is the exclusion of static stretching during warm-up …

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Including plyometics in warm up enhances sprint speed

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Some coaches are adamant about having a thorough warm-up before workouts, practices and competitions. The athletes are organized, follow their progressions and execute with efficiency and discipline. Others take a more laid back approach and let the athletes toss the ball around and warm-up at their own pace. The purpose of the warm-up however is …

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Comparing warm-ups for increasing explosive performance

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The warm-up period before a training session or competition serves several important purposes. For example, increasing body temperature will make muscles more pliable and may decrease the risk of soft tissue strains. Full range of motion movements increase synovial fluid in the joint capsule which aid in decreasing joint viscosity, allowing for more comfortable and …

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Warm-up with Depth Jumps to Increase Sprint Speed

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Some practical applications of post-activation potentiation for improving strength and power were discussed in last week’s post. Today’s post will piggy-back off of last week to discuss some interesting new research pertaining to post-activation potentiation and sprinting speed. There is ample research that demonstrates the effectiveness of heavy resistance training prior to a sprint to …

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Will foam rolling make you faster and more explosive?

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The topic of self-myofascial release continues to be a topic of debate among coaches and strength and conditioning professionals. Is foam rolling before a workout necessary? It’s impact on subsequent performance markers remains inconclusive. Its effect on injury prevention is difficult to test in a research setting. Other alleged benefits of foam rolling may include …

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3 Mistakes Coaches Make With the Lunge

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For stronger, more advanced athletes, lunge variations are excellent movements to include in the warm-up. In fact, many dynamic stretches have some semblance of a lunge pattern built into the movement (i.e. spiderman lunge, reverse lunge & reach, lateral lunge & slide, etc.). When performed properly these are great movements for preparing athletes for a …

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