November 2005

PAGE 9

Active Dynamic Warm-Up and Injury Prevention

Muscle Activation

occurs including finding that female

Straight Leg Raises, Prone Super-

By Rick Huegli, M.ED., C.S.C.S

· Forward Lunge ­ 5x each

athletes tend to be quadriceps dominate

man's, Supine Hip Lifts (ham-

Special to

· Backward Lunge ­ 5x each

and have weak hamstring muscles.

strings), Donkey Kicks, Kneel-

oo often a traditional warm-up for a

T

Because of these imbalances, forces

ing Hip Circles.

Transit Exercise

soccer practice or game is a jog

within the knee when decelerating from

· Walking Knee Hugs (down) ­ 15-20

Dynamic Mobility Exercises

around the field followed by static

a jump or sprint were much higher in

yards

Stationary movement activities involving

stretching, ball drills, and small-sided

those athletes with less active ham-

· Walking Quadriceps Stretch (back) ­

neuromuscular activation with core sta-

games; the objective is to progressively

strings. Studies have shown that injuries

15-20 yards

bility and flexibility focus. For example:

get the athletes ready for practice or

were decreased significantly when

Dynamic Mobility Exercise

Mountain Climbers, Thrusts,

game. Instead of the traditional warm-

female soccer players perform certain

· Thrust ­ 5-10x

Supine Leg Swings across the

up, a progressive Active-Dynamic Warm-

exercises and drills during their warm-

· Mountain Climbers ­ 5-10x

body, Hamstring Rockers, Stand-

Up during the initial 10-20 minutes can

up.

· Groiner ­ 5-10x

ing Frontal and Sagittal Leg

be more beneficial for the athlete's total

Addressing foundations for perform-

Swings.

Transit Exercise

development. The Active-Dynamic Warm-

ance and injury prevention, the follow-

· Speed Buildup Run (down) ­

Up is composed of purposeful active

ing components are building blocks for

Balance and Stability

30 yards

movement that progressively readies the

the Active-Dynamic Warm-Up with

For Example:

· Backward Skip (back) ­ 30 yards

body for practice or competition while

examples of exercises that comprise the

Single Leg Balance for Time,

stressing biomotor abilities (strength and

Muscle Activation Exercise

training.

Single Leg Balance Quarter

· Body Weight Squats ­ 5-10x

power, coordination, speed and agility,

Squat Position, Standing Single

Transit Mobility Exercises

· Body Weight Squat Drops ­ 5x

flexibility and dynamic mobility, balance

Leg Toe Touches with Trail Leg

Movement with range of motion empha-

and stability, and fitness) that are the

Countermovement, Balance Sin-

Balance & Stability Exercise

sis and progressive intensity over a meas-

foundation for improved performance

· Standing Single Leg Toe Touches

gle Leg Hops.

ured distance. For example:

and injury prevention.

with Trail Leg Countermovement

Forward/Backward/Lateral Skip-

One example of what the Active-

A concern for injury prevention

· Single Leg Hops In Place (sit back in

ping, Running Build-Ups, Walk-

Dynamic Warm-Up might look like is:

might be the most persuasive reason for

the hips, keep the knee behind the

ing Knee Hugs, Walking Quad-

structuring an Active-Dynamic Warm-Up

toe)

Low intensity Transit Exercise

riceps Stretch, Straight Leg

into the practice. Soccer requires start-

· Forward Low Skip (down the field

Transit Exercise

Marching, Lateral Slides, Back-

ing/stopping, cutting, jumping, and

· Full Speed Buildup Run (down and

and back) ­ 20-30 yards

ward Strides, Walking Lunges,

other high force maneuvers that have

back) ­ 30 yards

Skips and Scoops.

Balance & Stability Exercise

high incidences of ACL (Anterior

· Single Leg Balance for :20-:30 each

With a little preparation, attention, and

Muscle Activation Exercises

Cruciate Ligament) injuries. Shockingly,

focus, a coach can elevate the warm-up

leg.

several studies have found that girls have

Waking the muscles up ­ neuromuscular

to a component of practice that will

three to eight times more ACL injuries

Moderate Transit Exercise

activation and coordination of muscle

serve as a foundation for physical devel-

· Half Speed Buildup Run (down and

than boys depending on the sport and

groups. For example:

opment and injury prevention. s

more than seventy percent of these

back) ­ 30 yards

Forward/Lateral Body Weight

· Lateral Low Shuffle (down and back

injuries are non-contact related. There

Rick is the Sports Performance Director at

Squats, Forward/Lateral/Back-

Velocity Sports Performance in Redmond.

1x each direction) ­ 20-30 yards

are numerous theories as to why this

ward/Crossover Lunges, Supine

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