Performance Training and Injury Prevention content provided exclusively by Velocity Sports Performance

Wow, That Team is Dynamic!!!

by Paul Hannigan, MS, CSCS
Sports Performance Director

Soccer is the world’s most passionate sport! From Brazil to Germany and back, we go cuckoo for soccer. My Brazilian uncle came to this country when he was only seventeen. While my dad placed a baseball and glove in my crib, my uncle just simply wouldn’t let me take the soccer ball from him. The things he could do with that ball were tantalizing! I had to have that it, and it has been with me ever since. Soccer is an incredible display of athleticism, technique and fitness. It’s dynamic, so why not warm up that way? As a trainer of athletes and athleticism my greatest weapon is the dynamic warm-up. It allows me to secure three major areas of concern: immediate injury reduction, injury reduction over the long term and performance enhancement the natural way!

The dynamic warm-up is a systematized process of stretching and contracting muscles through a progressive range of motion. This is significant because it closely resembles the activities that the athlete is about to demand of their muscles. Static stretching involves holding positions which stretch muscles for extended periods of time. A static stretch of the biceps femoris (hamstrings) might last 20 to 30 seconds. A dynamic stretch lasts for only a fraction of a second as the limb is moved through a complete range of motion, and it is performed several times in a row. That’s what it is... so what does it do?!?

There are five major objectives that the dynamic warm-up achieves. They are:

1. Increased Core Body Temperature
2. Increased Blood Flow to Working Muscles
3. Increased Elastic and Contractile Qualities of Working Muscle Groups
4. Stimulates the Nervous System
5. Increases Joint Mobility

The dynamic warm-up, when performed progressively, immediately reduces the likelihood of injuries to the athlete. As the core temperature raises muscles, tendons and ligaments become less stiff. They move more easily. This reduces the odds that injury occurs from sudden and unexpected movements. I don’t know who you are playing, but “unexpected movements” definitely describes what it was like trying to get that ball from my uncle! Additionally, the nervous system is stimulated in a way that coordinates better biomechanical function. When your nervous system is primed, your athletes are ready to pounce!

The functional nature of the dynamic warm-up also prepares the athlete to avoid injury throughout the course of their sport career through increased balance and coordination. One of the best ways to avoid injury is to literally avoid injury. An athlete that can cut and accelerate quickly tends to avoid dangerous situations. The dynamic warm-up is also a great time to change movement patterns, which gone unchecked will likely lead to injury. For example, if an athlete’s knee rotates toward their center line while squatting it is referred to as valgus. The valgus knee is associated with non-contact injuries. During the dynamic warm-up, coaches have the opportunity to begin to change the way their athletes align their knees over their toes while squatting. Over time, this will change the athletes’ movement patterns and the likelihood of non-contact knee injuries. When athletes land from attempting headers or change direction when sprinting, they have to absorb huge forces. If they go valgus under these circumstances, their chances of injury are dangerously high.

Finally, wouldn’t it be great if our athletes could enhance their performance? “Ah, there’s the rub.” Warmer muscles contract with more force and relax quicker. Combine that with an increased range of motion, and we’ve got a more powerful athlete. Combine that with correct movement patterns and we’ve got a more efficient athlete. By incorporating acceleration, multi-directional or maximum velocity movement mechanics, we end up with explosive athletes that get to the ball first! When this happens on a regular basis, our athletes will see energy system development, allowing for prolonged activity.

Listen, static stretching has a place. It’s just not right before an athlete heads out on to the field of play or practice. To enhance an athlete's abilities and their fun, start with a dynamic warm up. Velocity Sports Performance is the place to learn more about it. Just stop in and try it out for yourself. Hey, if it’s good enough for the pro don’t you think it’s about time you looked into it?

Rett Larson, MS, CSCS is the Director of Coaching for Velocity Sports Performance.

About Velocity Sports Performance:
Velocity Sports Performance is a national network of training centers where athletes of all sports, ages and skill levels go to improve their core athletic skills - speed, power and agility. Athletes train in small groups with degreed and certified performance coaches. Velocity Sports Performance is the Official Performance Training Partner of Cal South Soccer. Players who train with Velocity Sports Performance can expect to get to the ball quicker, cover more of the field faster, increase their shot power and reduce their chances of injury. Velocity Sports Performance has training centers throughout Southern California including Irvine, Redondo Beach, Anaheim, Carlsbad, San Diego, West LA and Santa Clarita.