Three Dynamic Warm Ups I Love

Whether it be warming up for working out, sports, or just routine daily activities, a good Dynamic Warm Up is key.  I help run the strength and conditioning program for BRICK High School Football.  I created a warm up that I think is key and covers all the bases. The Purpose: increase blood flow, raise core temperature, increase joint mobility and flexibility, prime the nervous system for stability and proprioception, activate the myofascial chains for proper elasticity, and perform football specific fundamental movement patterns. After the warm-up the athletes should have elevated their level of physical preparedness as well as mental level of focus. According to studies some warm-ups increase performance up to 20% and some decrease performance by 17%.  That is a 37% difference! Make it count.

When I work out, I really appreciate a great warm up and I know many of you do too.  So, here are some of  my favorite warm ups that I use.  If you have any preexisting orthopedic injures make sure you practice in pain free ROM for those specific areas and put extra reps for that joint as well.

The  first one is from Tommi Paavola of Discover Movement.  He Based this on the Mike Boyle and Gray Cook concepts of joint-by-joint, he is demonstrating a dynamic warm-up routine that prepares all the body parts for movement in terms of mobility and stability.

The Second Warm Up that I love to use is from a guy who is an international rockstar in the fitness world, Todd Durkin, who I just happened to grow up with playing football together at BRICK.  Todd is an outstanding human being in general, he has always been completely sincere and genuine, a man of great character.  This 'Dynamic Warm-Up' clip will show you part of the system that all of Todds athletes go through prior to working out. This routine will warm you up from feet to fingertips and prepare you to win.

The last warm up I love to do just to get the morning going, when I wake up and need to work out the 'kinks' and prepare myself for the day, this is my go to warm up.  It is from Coach Sergei Karaliou of http://UndergroundGym.com .  Not sure how to start your day, warm up for activity or perform joint mobility practice? Look no further - this warm up/joint mobility exercises will take care of your needs.  Perform each exercise for about 20 sec/reps (10 in each direction) with moderate tempo. 

https://youtu.be/yIOrimclYDc


 

Remember, A Solid and Thorough Warm Up not Only Prepares You for Greatness, it also may help prevent Injuries
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