How To Properly Warm Up Before Practice Or Competition

The warm up exercises are a crucial part of any sports or fitness training program. The importance of a structured warm up routine should not be under estimated when it comes to the prevention of sports injury.

In order to be ready to perform speed work or compete at high intensities, you must get warmed up properly. An effective warm up must consist of a series of dynamic and active movements that start with low impact, low intensity exercises and progress naturally to high intensity, full speed exercises that simulate the intensity of the upcoming practice or competition.

Dynamic flexibility is the act of quickly moving a joint through its range of motion with little resistance, improves flexibility, coordination, balance, proprioception, elasticity of the muscles and ligaments, increases core body and deep muscle temperatures, elongates active muscles, decreases the inhibition of the antagonist muscles and stimulates the nervous system and therefore helps decrease the chance of injury.

Conversely, static stretching involves passively stretching a giving muscle by placing it in a maximal position of stretch and holding it for an extended time, usually 10 seconds. The disadvantage of static stretching is that it may only improve flexibility and does little to elevate core body temperature.

Stretching is a critical part of the warm up, but stretching is NOT the warm up.

Perform dynamic exercises that are similar to the types of movements they will be going through during practice and competitions. Keep moving and gradually increase the intensity of your activity. That way you can get the blood flowing into the muscles through a natural progression.

The movements should be performed in a continuous and “down and back” fashion over 10-20 yards and be of low to moderate intensity. The entire dynamic warm-up can be done in as little as five minutes or as long as 20 minutes.




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Ladder Training For Speed And Agility

Agility is the skill of being nimble, being able to change direction quickly and respond decisively to a rapidly changing environment. According to the National Strength and Conditioning Association, the agility ladder helps improve neuromuscular coordination, or the relationship between the brain and muscle action. Some people are naturally more agile than others, but tailored exercise drills can improve reaction time and direction-changing speed, as well as strengthen muscles around knee and ankle joints to help protect against injury. The hopping and quick directional changes help prepare the ankles for unanticipated movements, such as tripping, so your body learns how to react to prevent injury.

Agility ladder training will increase speed, power, agility and coordination skills for better performance in any sport or in your personal workout. You can make ladder drills the main focus of your workout or perform them as part of a strength or cardio workout by weaving some of the ladder drills throughout your existing routine.

For each ladder drill, begin by learning the footwork pattern and then work at increasing the speed with which you put your feet down and get through the entire ladder. These drills help you increase the speed of your footwork.




Perform these agility ladder exercises either by alternating drills and repeating the entire routine several times or by focusing on one element during each workout--either speed, power or lateral motion. Whichever method you choose, you will see improvement in your performance by training with the agility ladder on a regular basis.

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