Dynamic mobility warmups for athletes of all levels are some of the most sought out topics for priming performance. Even with that said I still see plenty of coaches having their athletes statically stretch before high performance workouts. Come on guys!
Dynamic Mobility Warmups for Athletes
Let’s first differentiate the two just so that we are all on the same page before getting into the meat and potatoes. Dynamic movements are done with no holds and utilize the momentum of the stretch or drill by moving in and out of it fluidly. Static movements on the other hand are held for a designated period of time to lengthen the muscles and tendons. They both have their place within a performance program but done at the wrong times can hinder the athletes training sessions as well as raise the percentage of injury.
Now that we are all on the same page let’s dive right in and get you warmed up to perform better than ever. Here is a full pre training warmup right from my own training log.
1. 3 laps of in’s and out’s : start warming up the internal system by walking the turn and striding the straightaways. Build up into each straightaway until you are using about 50% of your maximum effort.
2. Dynamic stretches : these are done for a distance of 20meters followed by a jog back to the start.
-Lunge with external rotation
-High kick walk
-Leg swings done on the wall
3. Dynamic Drills : these are done for a distance of 20meters followed by a short sprint out of another 20meters.
-High Knee Runs
-Straight Leg Bounds
-Bounds for distance
There are plenty of add ons and variations to dynamic warmups you can play with, these just happen to be my go to’s when I’m training with my coaches. As we sum things up, remember it’s dynamic before static and don’t force the body through the movements for this is your warmup. Done consistently and properly you’ll not only have a better range of mobility but also lower the risk of injury during hard training sessions. Staying healthy is our number one priority to perform at high levels.
Empowering Movement CEO / Stevieyb.com
Professional Track Athlete & Olympic Qualifier
Published Fitness Personality