Newsletter 4 - Dynamic Warm Up

Dynamic Warm Up

Today I am going to talk about dynamic warm up and what needs to be done. In the past athletes would jog and complete a static stretch then participate in their chosen sport. Now we want to get things going so that the body completes actions in the warm up that mimic and exaggerate the movement patterns in a game.

In soccer there are few common movement patterns that need to be addressed in the warm up so there is carry over into the game. It is my opinion that these movement are completed first with out the ball.

Warming up with a ball limits movement! I know there will be some people that will argue this point; however, it has been my experience that most strains (muscle pulls) and sprains (ligament tears) occur when a warm up is completed with a ball.

In a soccer game we know that the following movements occur: straight leg raise on follow through from a shot on goal, opening the hip to receive a ball, lengthening of the hip flexors muscles on a sprint.

So... how many of these actions are limited if you are warming up with a ball? Most of them.
A good dynamic warm up will include the following movements with progression.

All movement techniques are followed by a 10 to 20 second jog

1. 30 second jog
2. 30 seconds heel to buttocks - then jog 10 seconds
3. 30 seconds Backwards - then jog 10 seconds
4. 30 seconds alternating skips with knee to chest - then jog 10 seconds
5. 30 seconds alternating skips with straight leg raise - then jog 10 seconds
6. 30 seconds alternating knee to hip height then out (as in receiving a pass) - then jog 10 seconds
7. 30 seconds Side to side skips leading with te right leg - then jog 10 seconds
8. 30 seconds Side to side skips leading with the right leg - then jog 10 seconds
9. Backward lunge - emphasizing a stretch at the hip-10 times - then jog 10 seconds
10. Forward lunge - emphasizing a stretch at the hip-10 times - then jog 10 second
11. Three quick steps 5-10 times
12. Skip with clap overhead 30 seconds - then jog 10 seconds
13. Skip with clap in front 30 seconds
14. 3-5 sprints -progress from 50% effort to 100% effort.

As you get further into the dynamic warm up increase the speed of the jog. Now you can introduce a ball work.

It is important that each athlete focuses on the skill of the technique as compared to the speed it is done.

Now that this is completed we may bring in the ball.

Cheers!
Yours in Youth Soccer Fitness

Mike Grafstein
B.Ph.Ed, CAT(C),CSCS,YCS,RMT
www.youth-soccer-fitness.com
www.youthsoccer-power.com
www.soccer-nutrition.com