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And now this "Teachable Moment" from StrengthCoach.com!
Movement Preparation
I recently had the opportunity to watch a great high school football rivalry game -- and, if you know anything about Texas, football is KING -- in which the underdog upset the nationally recognized football powerhouse. As surprising as the final outcome was, what caught my attention and reaffirmed my training beliefs was the halftime warm-up.
After an extended halftime that permitted the players to sit around and stiffen up, the underdogs came out started out with some marching, progressed to jogging, then finished with 5-10 yard sprints, backpedals, and lateral sprints.
The favorites began their more conventional warm-up by sitting on the ground holding a 30 second hamstring stretch, then some seated butterfly, followed by the Hollywood stretch and a finally a side-lying quad. Watching this, I couldn't help but wonder if the favored team's halftime routine had done anything beside put them and their neuromuscular systems to sleep.
Maybe not surprisingly, the underdogs jumped all over the favorites in the first five minutes with a big kick return followed by a relatively easy score. As the game wore on, the favorites got close but couldn't recover from the initial onslaught and ended up getting beaten by a touchdown. Clearly, there were a lot of factors that affected the outcome of the game, but as a performance specialist I think you've got to at least ask yourself if you could have done any more with the time available. Could the favored team have won that game if they had done a better job getting ready for the second half? My feeling is a resounding yes. If we're looking for any edge we can find, what we choose to do to physically prepare immediately before competition and training is pretty important.
So why do we warm up? Most of us know that a good warm-up increases heart rate, increases blood flow to the working musculature, increases body temperature, and decreases the viscosity of the muscles. Anything that achieves those results is going to be far superior to doing nothing in terms of improving performance and reducing the likelihood of injury. Science tells us that a dynamic movement routine leads to a higher vertical jump, greater strength and power, and faster sprinting times. If we want to truly complete our "movement preparation", though, we'd better take the time to prepare to move.
And it's this latter point -- that we prepare our neuromuscular systems to be most efficient and best prepared to perform -- that requires special attention when composing a movement preparation scheme for an athlete.
When it comes to deciding what to do with an athlete prior to training or competition, there are a couple of factors that deserve consideration:.........Join StrengthCoach.com today for only $1 to access the full article, videos, forums and more!
After an extended halftime that permitted the players to sit around and stiffen up, the underdogs came out started out with some marching, progressed to jogging, then finished with 5-10 yard sprints, backpedals, and lateral sprints.
The favorites began their more conventional warm-up by sitting on the ground holding a 30 second hamstring stretch, then some seated butterfly, followed by the Hollywood stretch and a finally a side-lying quad. Watching this, I couldn't help but wonder if the favored team's halftime routine had done anything beside put them and their neuromuscular systems to sleep.
Maybe not surprisingly, the underdogs jumped all over the favorites in the first five minutes with a big kick return followed by a relatively easy score. As the game wore on, the favorites got close but couldn't recover from the initial onslaught and ended up getting beaten by a touchdown. Clearly, there were a lot of factors that affected the outcome of the game, but as a performance specialist I think you've got to at least ask yourself if you could have done any more with the time available. Could the favored team have won that game if they had done a better job getting ready for the second half? My feeling is a resounding yes. If we're looking for any edge we can find, what we choose to do to physically prepare immediately before competition and training is pretty important.
So why do we warm up? Most of us know that a good warm-up increases heart rate, increases blood flow to the working musculature, increases body temperature, and decreases the viscosity of the muscles. Anything that achieves those results is going to be far superior to doing nothing in terms of improving performance and reducing the likelihood of injury. Science tells us that a dynamic movement routine leads to a higher vertical jump, greater strength and power, and faster sprinting times. If we want to truly complete our "movement preparation", though, we'd better take the time to prepare to move.
And it's this latter point -- that we prepare our neuromuscular systems to be most efficient and best prepared to perform -- that requires special attention when composing a movement preparation scheme for an athlete.
When it comes to deciding what to do with an athlete prior to training or competition, there are a couple of factors that deserve consideration:.........Join StrengthCoach.com today for only $1 to access the full article, videos, forums and more!
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