Warming up for optimal performance

By Jim Diehl




The dynamic Warm Up, or DWU as it will be referred to here, it an extremely vital and important part of any well designed strength and conditioning program. It is important, however, to understand that this is not designed to greatly increase an athlete’s ROM (range of motion), but rather workout them through the functional degrees of movement that will be experienced during the activity to follow. Because excessive stretch can lead to a reduction of force potential, it is important not to hold the stretches.
A DWU should begin with a simple movement, such as running, done for 5-10min. Begin the movement cycle by doing simple exercises such as marches, high knees and butt kickers, progressing into less dynamic, more controlled movements. Below is a simple example of what a basic DWU can look like:

1. jog 5-10min @ 30-50% intensity
2. carioca -10m/both directions
3.  high knees -  10m
4. butt kickers – 10m
5. lateral shuffle – 10m/both directions
6. walking lunge – 10m
7. 45° walking lunge – 10m
8. crossover lunge – 10m
9. sumo squats with side shuffle – 10m
10. toe touches – 10m
11. prone walk out – 10m

After a DWU has been completed, it is still important no to directly jump into the next given exercise at 100%; be sure that a few sets of a lower intensity are first completes to avoid injury and insure proper mechanics. Lastly, remember that too much volume during the DWU will lead to athlete fatigue and will ultimately lower performance. Finding the perfect balance for your athlete is key.

For more information on this warm-up or other strength and conditioning related questions, you can contact Jim Diehl directly at jim.diehl@hotmail.com

Jim Diehl is the owner of Compound Conditioning and the Head Strength and Conditioning Coach for the University of British Columbia. Personally, Jim oversees the development of hundreds of athletes, youth to professional/national, in numerous sports ranging from hockey and football, to soccer and volleyball. For more information check out www.compoundconditioning.ca