Purpose of a warm up
- Prepare the athlete physically and mentally for the task
- Physiological responses that potentially increase performance - Temperature related effects + non-temperature related effects (blood flow, o2 consumptions, postactivation potentiation)
Links to benefits of warms ups
- Muscle contraction and relazation
- enhanced neural function (rate of force development, speed and force of contraction, reaction time)
- Oxygen has less affinity for hemoglobin so increased CO2 exchange
- Increased muscle pliability
- vasodilation decreases viscosity of tissue and improves joint ROM
- coordination and proprioception
- psychological increases
Considerations in warm ups
- Number of athletes and space
- time and duration
- purpose
- weather and surface
- injuries/ fitness levels
- fun
Pre-warm up
- Inhibit overactive muscles
- 5-8 sites 30s per side
- foam roll/trigger point
- common areas related to posture
Raise
- Multi-directional movement
- increase HR, blood flow, muscle temp and respiration
- 3-5 min
Activate
- Similar to movements in sport
- 5 min (5 to 6 movements)
- Increase intensity
- dynamic vs ground
- maintain posture and ensure technique
- engage muscles
Mobilize
- Similar to movements in sport
- 5 min (5-6 movements)
- increasing intensity
- dynamic vs ground
- maintain posture and ensure technique
- move joint through full range of motion while keeping patterns close to movement used during game
Potentiate
- High intensity
- short duration (2x5-15s)
-2-3 drills
Why do we recover
- Normalizations of metabolic functions
- normalizations of homeostatic equilibrium
- Replenishment of energy resources
- reconstructive functions
Types of recovery
ACTIVE RECOVERY
- Includes an appropriate cool-down and flexibility program combined with adequate nutrition
PASSIVE RECOVERY
- Includes hydrotherapy and massage, both which provide a degree of psychological recovery
Long term recovery considerations
- Proper nutrition
- daily life balance
- sleep
- hydration
- social (alcohol and drugs)
Sleep
Most important recovery tool (8-10 hours per night)
- Allows for physical repair and growth
- improves performance
- try and keep consistent sleep and wake times
Effects of improper sleep
- Decreased reaction time: 10x slower
- Decreased performance: 10 and 40y sprint times slower
- decreased emotional stability, increased anxiety, fatigue and confustion
Torso Anatomy
Shoulder girdle to hips
- Local “deep” stabilizers (multifidus, pelvic floor, diaphragm, transversus abdominis)
- Global “superficial” stabilizers (external obliques, internal obliques, adductor brevis, adductor longus, adductor magnus)
- Global Movers (lats, glutes, thoracolumbar fascia)
Torso function
- Co-contraction to stiffen
- transmit and create force
- prevent movement
- thoracolumbar fascia joins glutes to opposite lat to allow force to move from ground through torso to extremities (power generated at hips and transmitted through body
Roles of torso in motion
- PILLAR: Stable base for movement and forces to transfer through
- GENERATOR: Mover that allows COG and BOS to change in order to overcome inertia and rapidly alter change of position or direction)
Breathing Mechanica
Muscles of inner core ( Diaphragm, pelvic floor, multifidus and transverse abdominis) have a dual role of respiration and stabilization
Zone of Apposition
Mechanical action and respiratory advantage depend on diaphragm position and relationship within the ribcage
- If ZOA is not optimal, adaptive breathing strategies
- Major influence is ribcage position flared ribs = loss of ZOA
Stability
STATIC STABILITY
- holding a posture
- time under tension
- resisted gravity or external forces
DYNAMIC STABILITY
- stability during functional movements
- transfer of force
Sub-optimal breathing
Improper diaphragm function = upper chest breathing
- Accessory muscles take over and may become hypertonic or develop trigger points
- Compressed t-spine mobility, altered scapular position/mechanics, upper extremity function, forward head posture promote sub-optimal breathing
