Warming up before sport or any strenuous activity it’s important to reduce the risk of injury (1-3). For the typical adult most of the day is sedentary (sitting or standing). Would you expect to jump straight into your fastest 100m sprint or complete a heavy dead lift? No is hopefully your answer.
What structures am I warming up?
When you move, changes happen to your circulatory system. There is increased blood flow to muscles, resulting in increased oxygen supply, along with delayed lactate buildup.
During the warm up the muscle and fascia (the connective tissue between muscles) begin to increase in temperature. Muscle fibers are prepped for a smoother contraction. A warm up allows fascia to slide easier.
This is the most important part of a warm up. Your nervous system is connected to every other system in your body. A warm up causes increased neural activity, increased sensitivity of nerve receptors and increased speed of nerve impulses. This provides improved balance, faster reaction times, increased speed, strength and flexibility.
Warming Up Excites Neural Pathways
The nervous system is constantly responding to a multitude of sensory information to adjust muscle tension, movement patterns and balance. If a light jog was your standard “warm up”, but you’re training for heavy dead lifts. Will you have channeled the right neural pathways for this activity?
There’s a study showing improvements in vertical jump performance following sets of squat repetitions (4). It also demonstrated increased EMG neural activity following the squats.
A baseball study showed improvements in batting speed following warm ups with a weighted bat (5). This enhanced the neural motor pattern of this movement providing more speed and strength.
What’s in a warm up?
Really a lot depends on what you’re preparing for. Consider what muscle groups and movement patterns need to be primed. You need to be firing up your neuromuscular system and increasing your heart rate to enhance the vascular system.
Mobility – If you’re not doing this in your spare time, then check-in 10 minutes earlier to do foam rolling or some static stretches for those notorious tight areas.
Cardio – The best way of increasing your heart rate is a light jog or cycle, jump on the rower or practice some skipping.
Dynamic movements – This is where our nervous system gets kick started. Working on these movements will fire up movement patterns used when performing. These movements should engage our core stabilisors of the spine.
Plyometrics – Implementing this into your warm up will help fine tune your motor skills and ensure precision when training.
Explosive strength – Once going through the above warm ups. It helps to use extra resistance to improve those neural connections. Back squats before box jumps. Chest passing medicine ball for passing speed. Weighted overhead throw for spiking or serving.
Take the warm up seriously. By incorporating these actions to your warm up you will see great results and minimise injury.
- The effectiveness of a neuromuscular prevention strategy to reduce injuries in youth soccer: a cluster-randomised controlled trial.
- Al Attar et al, (2016) How Effective are F-MARC Injury Prevention Programs for Soccer Players? A Systematic Review and Meta-Analysis. Sports Med
- Sotiropoulos et al, (2010) Effects of Warm-Up on Vertical Jump Performance and Muscle Electrical Activity Using Half-Squats at Low and Moderate Intensity. J Sports Sci and Med
- McCrary et al, (2015) A systematic review of the effects of upper body warm-up on performance and injury. Br J Sports Med