In this video, Maryke explains how warming up prevents injuries and what elements you should include in a proper warm-up.
🌟Need more help with an injury? You’re welcome to consult one of the team at SIP online via video call for an assessment of your injury and a tailored treatment plan: [ Ссылка ]
Other videos you may find useful:
👉 Dynamic Stretching Examples, Benefits, Disadvantages: [ Ссылка ]
👉 Static Stretches - Before Workouts, After Workouts, Why They’re Not Bad: [ Ссылка ]
👉 Soccer Warm-up Exercises (Football) - Demo: [ Ссылка ]
👉 Tennis Exercises: Injury Prevention & Final Rehab: [ Ссылка ]
📚Chapters:
00:00:00 Introduction
00:00:35 Benefits of warming up
00:00:54 How does it work?
00:03:54 What a warm-up should include
00:03:58 - Warm-ups have to be sport specific
00:04:22 - Warm-ups have to be athlete specific
00:04:45 - Warm-ups have to match the intensity of the session
00:04:58 - Warm-ups have to be consistent
00:05:13 The three phases of a proper warm-up
00:05:18 Phase 1: Light cardio
00:05:41 Phase 2: Dynamic moves
00:07:27 Phase 3: Maximum performance
00:08:54 How we can help
----------------------------------------------------------------------------------------------------------------------------------------------------
If you want to show your appreciation for the advice you found here, you can support my channel by making a donation via PayPal: [ Ссылка ]
----------------------------------------------------------------------------------------------------------------------------------------------------
References:
Behm, David G., et al. “Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review.” Applied Physiology, Nutrition, and Metabolism 41.1 (2015): 1-11.
Chatzopoulos, Dimitris, et al. “Acute effects of static and dynamic stretching on balance, agility, reaction time and movement time.” Journal of Sports Science & Medicine 13.2 (2014): 403.
Herbert, Robert D., Marcos de Noronha, and Steven J. Kamper. “Stretching to prevent or reduce muscle soreness after exercise.” The Cochrane Library (2011).
Kay, Anthony D., and Anthony J. Blazevich. “Effect of acute static stretch on maximal muscle performance: a systematic review.” Medicine & Science in Sports & Exercise 44.1 (2012): 154-164.
Loughran, Martin, et al. “The effects of a combined static-dynamic stretching protocol on athletic performance in elite Gaelic footballers: A randomised controlled crossover trial.” Physical Therapy in Sport 25 (2017): 47-54.
Murphy, Justin R., et al. “Aerobic activity before and following short-duration static stretching improves range of motion and performance vs. a traditional warm-up.” Applied Physiology, Nutrition, and Metabolism 35.5 (2010): 679-690.
Opplert J, Babault N. Acute Effects of Dynamic Stretching on Muscle Flexibility and Performance: An Analysis of the Current Literature. Sports Med 2017:1-27.
Samson, Michael, et al. “Effects of dynamic and static stretching within general and activity specific warm-up protocols.” Journal of Sports Science & Medicine 11.2 (2012): 279.
Simic, L., N. Sarabon, and Goran Markovic. “Does pre‐exercise static stretching inhibit maximal muscular performance? A meta‐analytical review.” Scandinavian Journal of Medicine & Science in Sports 23.2 (2013): 131-148.
Yamaguchi, Taichi, and Kojiro Ishii. “An optimal protocol for dynamic stretching to improve explosive performance.” The Journal of Physical Fitness and Sports Medicine 3.1 (2014): 121-129.
Bizzini M, Dvorak JFIFA 11+: an effective programme to prevent football injuries in various player groups worldwide—a narrative review. British Journal of Sports Medicine 2015;49:577-579.
Attwood MJ, Roberts SP, Trewartha G, et al. Efficacy of a movement control injury prevention programme in adult men’s community rugby union: a cluster randomised controlled trial. British Journal of Sports Medicine 2018;52(6):368-74. doi: 10.1136/bjsports-2017-098005Bizzini
Fulcher ML, Carlson I, Mitchell C, et al. Development and implementation of the ACC SportSmart Warm-up programme: a nationwide sports injury prevention initiative in New Zealand. British Journal of Sports Medicine 2018 doi: 10.1136/bjsports-2017-098860
Hislop MD, Stokes KA, Williams S, et al. Reducing musculoskeletal injury and concussion risk in schoolboy rugby players with a pre-activity movement control exercise programme: a cluster randomised controlled trial. British Journal of Sports Medicine 2017;51(15):1140-46. doi: 10.1136/bjsports-2016-097434
Jeffreys I. Warm up revisited–the ‘ramp’ method of optimising performance preparation. UKSCA Journal 2006;6:15-19.
