Dynamic Warm-ups Play Pivotal Role in Athletic Performance and Injury Prevention

Abstract

Dynamic warm-ups (DWs) are being increasingly used before athletic performance because of their perceived potential to promote readiness to play, enhance performance, and reduce injury across the recreational and elite athlete populations. There has been widespread adoption of warm-ups before athletic activity and evolving literature suggesting best practices including the role of static versus dynamic stretching and combination of pre-performance activities. DWs have gained traction as a preferred warm-up approach over static stretching because of the increased potential to improve athletic performance and reduce injury by enhancing the musculoskeletal, neurologic, cardiovascular, and psychological systems before performance. In this article, we aim to discuss the physiological and potential athletic performance benefits of DWs, key differences compared with prior widely adopted pre-activity static stretching, injury reduction benefits, and recommendations for implementing DWs into pre-athletic performance activities including crucial components of a multifaceted sport-specific approach.

Level of evidence: Level V, expert opinion.

Fig 1

Running: hip out. The athlete walks or jogs easily, stopping periodically to lift the knee and rotate the hip outward. She alternates between the left and right legs. Two sets are performed.

Fig 2

Running: shoulder contact. The athlete and a partner run forward in pairs. They shuffle sideways by 90° to meet in the middle; then, the athlete jumps sideways toward the partner to make shoulder-to-shoulder contact. Two sets are performed.

Fig 3

Bench: static. In the starting position, the athlete lies on the ground, supporting herself on the forearms and toes. The elbows should be directly under the shoulders. To perform the exercise, the athlete lifts her body up, supported on her forearms; pulls the stomach in; and holds the position for 20 to 30 seconds. Three sets are performed.

Fig 4

Jumping: vertical jumps. In the starting position, the athlete stands with the feet hip-width apart with the hands on the hips. To perform the exercise, she bends the knees slowly until they are at approximately 90° and holds for 2 seconds. She keeps the knees facing forward. From this squat position, she jumps as high as she can. She lands softly on the balls of the feet with the hips and knees slightly bent. This is repeated for 20 seconds. Two sets are performed.

Fig 5

Hamstrings: intermediate. The athlete kneels on a soft surface. A partner holds the athlete’s ankles firmly. To perform the exercise, the body should be completely straight from the shoulder to the knees. The athlete leans forward as far as she can while controlling the movement with the hamstrings and gluteal muscles. When she can no longer hold the position, she gently takes the weight on her hands, falling into a push-up position. She completes 7 to 10 repetitions over 60 seconds. One set is performed.

Fig 6

Running: plant and cut. The athlete jogs 4 to 5 steps and then plants on the outside leg and cuts to change direction. She accelerates and sprints 5 to 7 steps at a high speed before decelerating. Then, she performs another plant and cut. She keeps her knees facing forward. She repeats this across the space available. Two sets are performed.