Movement Preparation, Flexibility, & Mobility Training for Optimal Athletic Performance

Last week we went into detail regarding my previous post “The Optimal Way to Become A Better Athlete”

We focused on perhaps what is the most important aspect of training - the power of assessments. We learned that it is essential to go through an assessment and by doing so, is the only way to really individualize a training program.

Today I want to go into detail about how to go through an effective warm up. Listed in the ‘Optimal way to become a better athlete post Is - “proper movement preparation, flexibility training, & mobility training”.

Below is an article going into detail about how you need to be warming up for practice, competition, & even training sessions…

Movement Preparation, Flexibility, & Mobility Training for Optimal Athletic Performance

By Jason Zaretzky

Corrective and High Performance Exercise / Sports Conditioning Coach

The biggest mistake I see on nearly every athletic field today is the approach of the “warm-up”. You know coach blows the whistle and say’s take lap. This is then followed by the traditional “static” Stretch. You know the old stretch and hold routine where eight of the ten stretches are different types of hamstring stretches. While static stretching does have it’s benefits, performing this type of stretching routine as a warm-up can be very counter-productive in getting athlete’s ready for practice or competition.

Warming up or as I call it “movement preparation”; the goal is to wake the body up. The traditional stretching routines I’ve been talking about are in my opinion useless. I believe this to be true for a couple of reasons:

1) Static stretching is done without movement in a stretch and hold fashion.

Well if the task at hand was stretching tight muscles… great mission accomplished. However, we are talking about getting athletes ready for performance right? The last time I checked most sports are done moving. Moving very explosively I might add!



2) The “Experts” say it is best to stretch after the body is loose and the muscles are already warm.

If this is true then why do we insist on warming up by performing these static stretching routines. Sounds like a contradiction to me! : )

3) Similar to my first point sports are done by moving in various angles, speeds, and directions, so it only makes sense to me, to warm-up that way.

What I mean here is that it’s time to change our mind set for the better. We need to think Movement Preparation rather than warm-up. Instead of doing our static stretching first in our workout, practice or competition, we need to be doing this type of activity post-workout as a recovery/regeneration tool or just focusing on the muscles that need to be statically stretched to create better muscle balance (more on this in another articles to come).

So how do you warm-up, you ask...

Simple...

Here are the Components that we implement at Optimal Performance Training Center;

1.) Foam rolling

2.) Static Stretch Restricted muscles Only

3.) Core Stability Activation, Mobility Work

4.) Systemic Strength / ROM


5.) Dynamic Movements

Here's a perfect example that includes all of the above;



like I said it’s time to start Preparing for our workouts. As you see, we do this by performing a “movement preparation” program. This program will get athletes ready for more intense activity by moving the body through full ranges of motion while dynamically moving. By transitioning from going through your traditional warm-up and replacing it with movement preparation, it will boost heart rate, increase blood flow to working muscles, etc.. But most importantly it will improve function of the nervous system, increase flexibility & mobility, and REDUCE your risk of INJURY

In addition - If you follow these basic guidelines with the exercises and movements provided not only will you be more mentally and physically prepared, but you’ll also notice a dramatic increase in speed and power output.



JZ