A
dynamic warmup is a set of exercises that involve moving and stretching your body to warm up your muscles before physical activity.
Full definition
Personally, before a race I just go through the
same dynamic warmup I would for a soccer match since that is what I know.
Complementing the findings of Tomaras and MacIntosh's work, a 2015 University of North Carolina study concluded that a 15 -
minute dynamic warmup enhanced vertical jump, boosted strength, and increased flexibility compared to a static stretching routine.
There's also an exclusive watch face that's meant to resemble a racing bib, and this is paired with six special on - screen workouts thanks to the Adidas Train app —
including Dynamic Warmup, Power Race, Metabolic, Run Activation, Strong Strides, and Post Run Stretch.
Dynamic Warm - Up: There is growing evidence that a focused sport - specific warm - up (e.g., running, cutting, skips, jumps, other sport - specific movements at gradually increasing speed) before intense exercise reduces the risk of lower limb injuries.13 Here's
a dynamic warmup you can implement with your athletes.
Static stretching is best done at the beginning of your workout, immediately after foam rolling and before
a dynamic warmup.
A good example of a way to begin a warm up is by completing
this dynamic warmup video series.
Back to the injury prevention aspect, I don't know about running but I thought there were several studies now showing reduction in ACL and other injuries soccer players when following
a dynamic warmup program.
Remember the «
dynamic warmup:» If you're going to perform a specific activity, such as a kick in martial arts or kicking a soccer ball, start out slowly and at low intensity to get your muscles used to it.
Instead of static stretching, try performing a «
dynamic warmup.»
Join Love Sweat Fitness for
a dynamic warmup session.