Pre-Game Warm Up: Are you doing it right?

One of the most important contributing factors of performance is the pre-game warm up. For many years, coaches have provided pre-game warm ups for their athletes based on tradition and common knowledge. With competition being so intense, pre-game warm up could provide the competitive edge a team needs to win. With pre-game warm up being so important, coaches should not solely rely on tradition and common knowledge, but base their warm ups on research proven methods. This article will discuss what types of stretches are recommended by researchers and the results that should be expected from using these stretches.

Static Stretches

Static stretching is a method of stretching where the stretch is held in a challenging but comfortable position for a period of time. The name static is signifying that there is no movement. An example of this type of stretch is to sit down and touch your toes and hold that position for 10-30 seconds. Static stretches have not been shown to facilitate any acute positive or negative changes in muscle flexibility, strength, power, or vertical jump.2 There are positive effects in flexibility through long term static stretching, but not immediate acute effects.1

Dynamic Stretches

Dynamic stretching is a method of stretching involving movement of the joints through challenging but comfortable range of motions required for the sport.  Dynamic stretching is controlled, smooth, and deliberate. An example of this stretch is leg swings. Research has found that dynamic stretches can significantly improve acute strength production of the quadriceps and improve hamstring flexibility, which may reduce injury risk.1

Considering how important pre-game warm up is, coaches should put effort into understanding what stretches to use. Research has shown that the benefits of dynamic stretches better suit pregame warm ups more than static stretches.1 Research has also found that a combination of both static and dynamic stretching showed significantly enhanced balance and vertical jump height scores and significantly improved pre-stretch and post-stretch ROM values.2 This suggest that although dynamic stretches are more suited for pregame, a combination of both should be promoted as the most effective warm up.2

References

1Aguilar, A. J., Distefano, L. J., Brown, C. N., Herman, D. C., Guskiewicz, K. M., & Padua, D. A. (2012). A dynamic warm-up model increases quadriceps strength and hamstring flexibility. Journal Of Strength And Conditioning Research, (4), 1130.

2 Morrin, N., & Redding, E. (2013). Acute Effects of Warm-up Stretch Protocols on Balance, Vertical Jump Height, and Range of Motion in Dancers. Journal Of Dance Medicine & Science, 17(1), 34-40.