Structuring the Warm-Up

Flexibility, Mobility and SMR (Self-Myofascial release) are of great importance when developing a plan for the young athlete.

Before we dive into the practical part, we first need to explain how the body functions, so we later know why we do what we do.

FASCIA AND SMR (Self-Myofascial Release)

Self-Myofascial Release (SMR) is a technique used to work on improving the fascial quality. Many different tools can be used to work
on the fascia quality such as foam rollers, stick rollers, lacrosse balls & tennis balls.

In short, fascia is made of collagen and water, and it provides structure to our human body holding the muscle joints and connective
tissues together. Under microscope fascia looks like a spider matrix.

Dehydration, adhesions, previous injuries, repetitive stress over one area are only some of the causes for the fascia to get glued
down and not function properly. Glued fascia means adding layer over layer of fascia and affect the gliding/sliding of the fascia which
usually creates the adhesions, knots, painful areas on the body. This is where the Self-Myofascial Release techniques come into play.
Research shows that fascia cannot be stretched as the muscle can, but it can be worked from a perspective of improving its quality.

More research is needed to determine the real benefits of fascial training and “manipulation”, but from what we’ve learned and
know by now, SMR cannot substitute flexibility and mobility, and cannot provide the long-lasting effect immediately after the
session, but It can definitely better prepare the body for a training and/or competition. (paper).

The short-term benefits of SMR release are the following:

- Improving the fascial quality

- Increased ROM both passive and active
- Positively Influenced muscle flexibility
- Increased Neuromuscular efficiency (power, agility, strength, and speed)
- Increased lymphatic drainage
- Improved circulation

SMR TOOLS

1. Foam Roller

The foam roller is the most used tool for performing the SMR techniques. It can be found in different sizes and shapes. Newest foam
roller products are electronic.

2. Tennis Ball or Lacrosse Ball

Although the foam roller is used for almost every part of the body, coaches often used tennis balls or even lacrosse so their athlete
can put even more pressure on a particular spot of the body. For example, the hip flexor complex Is made of muscles who are placed
deep bellow the outer layer of the abdominals which makes them hard to reach. However, with the use of tennis or lacrosse balls,
these sports can be reached and treated.

3. Stick

Foam Rolling Stick are also used for SMR exercises especially for the lower body (legs, calves, shins)
WARM-UP

Most of us have probably heard about the potential benefits of good warm-up, including increased core temperature, muscle
activation, better oxygen delivery and more.

In fact, many research papers have already shown that proper warm-up can influence and reduce the risks of injuries. (paper)

It is not only the muscles who get the benefits, but also tendons and ligaments, cartilages, joints, heart, lungs.

Mainly warming up will influence the tendons and the ligaments by making them more flexible and elastic. Cartilages and joints will
be better lubricated by the synovial fluid which will eventually lead to lower friction in between.

From a cardiovascular and pulmonary point of view, heart stroke will increase, blood vessels and capillaries will widen their walls,
improving the speed and volume of the blood flow through the system. This eventually increases the rate of oxygen delivery
throughout the body, but also removal of carbon dioxide at the same time.

Better oxygen delivery through the blood will positively affect not only the muscle, but also the nervous system (not only the central
nervous system but, peripheral also) are of great importance for creating body movements and functioning of organs in the body.

The last part of a good warm-up should look at the psychological part which is also especially important. By performing structured
warm-up, athletes should increase the focus, prepare the mind, and boost their self-confidence.

There are numerous benefits from performing a warm-up including:

- Increase in muscle and core temperature

- Improved blood flow and oxygen/carbon dioxide exchange
- Vasodilation of blood vessels and capillaries
- Increase in ROM (range of motion) around the joints
- Increase in Flexibility and elasticity of the muscles, tendons, and ligaments
- Lubrication of the joints
- Increase heart rate and stroke volume
- Adrenalin release (Hormone response)
- Enzymatic cycling
- Glycogen breakdown

Good and sufficient warm-up will lead to better performance by:

1. Better Rate of Force Development

2. Better Reaction
3. Improve in muscle strength and power
4. Faster contract and relaxation capabilities of the muscles
5. Coordination & Awareness
6. Balance & Proprioception mechanism
7. Mechanics of running, jumping, cutting

Rules for a proper warm-up:

1. 4-8 minutes of constant activities (jogging, running, jump rope, ladder drills, ABC of running)
2. Avoid high intensity drills (sprint, cutting, hard deceleration, intense plyometrics) and instead use low to moderate intensity
exercises.

GENERAL WARM UP IDEAS

1. ABC of Running

For ground-based sports such as track and field, basketball, soccer, volleyball and other the “ABC of Running” is a perfect way to
work on rhythm, posture, coordination, mechanics and properly prepare the body for the upcoming training or competition event.
Each exercise should be done for 15-20 meters for 2 sets.

 A – Skip
 B – Skip
 C - Skip
 High Knee Run
 Butt Kick Run
 Straight Leg Run
 Carioca
 Backpedal

2. Jump Rope

The jump rope is fantastic tool for development of many biomotor abilities especially in young athlete. Numerous variations of
jumps (double legged) and hops (one legged) can be used as a part of a warm-up. Exercises using jump rope will work on
coordination, rhythm, power, footwork, elasticity, and stiffness.

You can choose several variations and do 20-40 seconds of 1-3 sets of each depending on the time you have with your athletes.

 Double Leg Jumps

 Double Leg Side to Side Jumps
 Double Leg Forward and Back Jumps
 Single Leg Hops
 Single Leg Hops Side to Side
 Alternate High Knees
 2 Left Leg, 2 Right Leg
 Scissors
 In & Out

3. Ladder Drills

Ladder Drills are widely use as a warm-up tool in team sports such as basketball, handball, soccer, rugby and even volleyball. They
are also used in highly coordinative sports such as table tennis, badminton, and tennis.

The ladder can have numerous variations, and its only on your imagination as a coach to come up with an exercise based on the level
of the athlete. If an athlete shows perfect coordinative movement in determined pattern, we can add component such as reaction to
a tennis ball pass, pass a ball or anything similar. This way you will increase the complexity of the pattern and make the warm-up
even more fun for your athletes.

The following examples can be done for 3-4 reps of at least 6 variations depending how long is the ladder, if it is short then more
repetitions or variations can be done

 High Knee
 In & Out
 Icky Shuffle
 Side Tap
 Crossover
 Reverse Crossover
 Sideways In & Out
 Sideways In & Out Complete
 Hops 1 legged linear/lateral/medial

4. Bicycle
Riding a stationary bicycle for 7 to 10 minutes has been an immensely popular way to start a warm-up. The intensity should be low
to moderate, so it does not produce negative effects of early fatigue and lactic acid build-up.

5. Jogging

Regular low intensity jogging for some time/distance is another well-known method of a warm-up.

FLEXIBILITY

Flexibility can be described as a measure of ROM (range of movement) which happens in either dynamic or a static way.

The extensibility of the tissues and the efficiency of the neuromuscular systems are all dependent on flexibility. The neuromuscular
efficiency means using optional length-tension relationship in a muscle tissue, as it is known that muscle length beyond or below its
normal resting length will cause alternation of forces and mostly by lowered outputs.

Despite of the belief that flexibility and mobility are closely related, in fact they are not, because improvement in a static flexibility
position (holding a stretch for 30s) cannot guarantee an improvement in a particular movement. This is since extensibility of a
muscle tissue around a joint will not influence the movement itself if we do not put force on it, show control over it and sometimes
coordinate the movement through a desired ROM. A simple example would be performing a stretch of the calf region because of
limited ROM in the ankle joint, but never working the same stretched position in a dynamic manner (example deficit calf raises)
which will overload the position and work on motor control and strength while overloading it. Here comes the importance of using
mobility exercises to directly work on improving a quality of movement in and around a particular joint, while also providing longer
lasting results compared to a typical static stretching performed alone.

1.1 FLEXIBILITY TECHNIQUES

Static Stretching

Static stretching involves exercises where a stretch is held in a static manner done for time. Static stretching is probably the most
known method of changing muscle lengths and gaining ROM (range of motion). It works in opposite way of the ballistic stretching as
this type of stretch is done in controlled manner. The muscle spindles which are proprioceptors and are in the intrafusal muscle
fibers are sensitive to changes in muscle length. Muscle spindles are directly involved in the stretch reflex action because when a
rapid stretch is performed signal from the neuron of muscle spindles is sent to the spinal cord. This then triggers the stretch reflex
action and further stretch will be restricted. Static stretches avoid the activation of the muscle spindles and stretch reflex action,
which allows for a muscle relaxation and gains in ROM.

Some research papers shown that static stretching can impair performances if held for more than 45s, however no differences were
found in static stretches held from 15-30s. Some authors found that static stretching had no negative effect on performance and
power output if done after dynamic stretching.

Eventually static stretching is important part in one’s athlete development, however we should limit the static stretching after
training as a sort of cooldown activity or as a separate flexibility session.

If we have athletes who feel better doing static stretching before sports activities and competition, then we can put stretches that
does not last more than 30s and then following the stretching sequence we can continue with the dynamic stretching and activation
activities.

Dynamic Stretching

Dynamic stretching as an option is often used in preparation for dynamic and sporting actions. Because of its nature these exercises
are done in similar manner (similar patterns) which will happen in the sport, but instead of held for seconds are done dynamically.
Another option for using the dynamic stretches is for recovery. This is mainly because mobility is often described as sort of dynamic
stretching and during low intensity days or active recovery days any activity that raises the body temperature, promotes blood flow,
activates some positive endocrine responses will positively influence the recovery process.

The benefits of performing dynamic stretching activities will be the following:

- Core and muscle temperature increase (30)

- CNS activation
 - Force production enhancement
- PAP effect because of voluntary contraction of antagonists (40,82)
- Better proprioception and pre-activation because of kinesthetic sense and MU excitability (55)

Depending on the sports dynamic stretching activities should involve various position covering several movements across multiple
joints. Below we provide some of the most popular dynamic stretching exercises plus in the warm-up part you can see several
options on how to use them and combine them.

EXERCISE LIBRARY (Can be done for 15-20 meters each)

A - SERIES

1. Arm Circles Forward and Backwards and

2. Rotation and Reach
3. Knee Hugs
4. Ankle Hugs and Reach Overhead
5. External Rotation
6. Forward Kick
7. RDL reach
8. Forward Lunge to Overhead Reach
9. Forward Lunge to T-Spine Rotation (2 sides)
10. Side Lunge to T-Spine Rotation
11. Inchworm Walk

Ballistic Stretching

Ballistic stretches are also dynamic in nature however they involve a bouncing movement, and no position is held for seconds.

These stretches need to be controlled by the athletes as going to fast too soon, or too deep too soon may result in injury.

Typical ballistic stretch will involve rapid stretch reflex action that does not allow for a muscle to relax. The benefits of this method
are like ones used in static stretching however the improvement of ROM is done after several repetitions of a performed stretch, as
each one is going deeper and deeper into the new gained length.

For athletes that have previous injuries, this stretching method should be taken with percussion.

Proprioceptive Neuromuscular Facilitation Stretch (PNF)

The concept of PNF stretching involves both active and passive components. Several studies already showed positive results of these
types of stretching methods because they create muscle inhibition which may cause improvements in ROM.

In the past PNF stretches were used for athletes as a tool to relax rigid muscle tones.

Every exercise performed using PNF techniques requires for a partner and right execution which is more complex compared to the
other methods. Probably this is the biggest reason why the PNF method is quite unpopular in the world of coaching.

There are 3 types of PNF stretching techniques including:

- Hold – Relax

As with every other PNF technique an action starts with a 10 second passive stretch by the partner. After the initial 10 seconds a
pressure is applied to further stretch the area. The athlete is instructed to isometrically hold the newly stretched position for about 6
seconds. After this stage, the athlete is instructed to hold a passive stretch for 30 seconds.

- Hold – Relax with agonist contraction

This technique follows the steps of the previously explained Hold – Relax technique, however during the final stage of action
concentric action is used by the athlete which adds even more force to the already stretched area.
What makes this technique the best of all three is the benefits of reciprocal inhibition (by adding concentric action in hip flexion
(activating the hip flexors), hamstring will reciprocally relax) and autogenic inhibition (Resisting a forced stretch placed by the
partner in an isometric manner will activate the hamstrings before we go into passive stretch).

- Contract – Relax

Last technique of the PNF stretching series will cover the contract-relax.

Contract-relax technique involves 10 second hold in a pre-stretched position before athletes adds concentric force towards the
partner into a hip extension. After the relaxation, just like I hold-relax passive stretch is applied for 30 seconds.

MOBILITY

Mobility usually refers to a dynamic type of flexibility in which athletes work on improving the control over the movement while
putting force through the desired range of motion. Some authors and coaches such as Andre Ospina and FRC (Functional Range
Conditioning) methods have dived deep into the concepts of using as they call “active mobility drills”, by putting forces through slow
controlled movements & rotations or even through isometric holds in already restricted areas. This eventually leads to better control
over the area while actively working on the ROM in the same region.

Not to go into too many details next we will cover the flexibility training methods and then we will dive straight into the practical
part and exercise ideas.

Several types of flexibility methods can be used and not all are suggested to be used early with young athletes because of the
intensity, so we decided to shortly describe every type and suggest which one to prioritize and use in different periods of
development.

Ankle Series

 Wall Drill
 Loaded KB/DB
 Banded 1 – Traction
 Banded 2 – Traction 2

Hips Series

External/Internal Rotation

 Hip Rotation 90/90 (Arms)

 Hip Rotation (No Arms)
 Hip Rotation (Rear Leg Lift)
 Hip Rotation to Get Up

Internal Rotation

 Laying (Foam Roller between knees)

 Side Laying (Foam Roller between knees)
 Seated (Foam Roller Between Knees)

Traction Series

 Half Kneeling – Extension

 Frog Position
 External Rotation Pigeon Pose
 External Rotation Figure 4
 Adductor Series

 Frog Position (Hands > Elbows) Up and Down

 Long Adductor Position Kneeling AIS
 Long Adductor + T-Spine Rotation
 Slider Slide Voluntary
 Slider Slide to Warrior

T-Spine Series

 T-Spine Extension on a Roller

 Side Laying T-Spine Extension
 Quadruped Elbow Rotation Extension
 Bench T-Spine Extension (Elbows)

Shoulders Series

 Foam Roller 3 Position Laying (Overhead, Side, A)

 Side Laying Circles
 Shoulder Circles Close to Wall Standing
 Wall Extensions (Lumbar Spine next to wall)
 Stick Shoulder Circles
 Stick Shoulder Front & Back

ACTIVATE AND POTENTIATE

For the body to be fully prepared for competition/practice, it should go through all the previous phases such as SMR, warm up, static
stretching and/or dynamic stretching and of course finish with some activation and potentiation.

By activation we think about preparing the body for forces experienced during the sporting actions.

For example, the core as we will further explain in the later chapter has a role of transferring forces through the upper and lower
extremities.

In sports where there are numerous collisions and contacts (team sports) the core should be “ready” to endure and better absorb
the forces acting upon the body.

Core activation is often mistaken with abdominal activation, which is not the case.

Every activation sequence should cover deep abdominal muscles and hips. Properly sequenced activation of muscles can protect
athletes from unwanted injuries with or without contact. It has been shown that most of the lower back pain in athletes takes place
because of in-proper firing sequence of the transverse abdominis. With proper exercise selection, athlete can

Furthermore, for athletes that have problems around

Simple programming for warm-up before practice / competition

Below we will provide several examples of how to use the exercises and techniques explained in this chapter so can easily create
fun and useful warm-up routines for your athletes.

Early Childhood

The warm-up in the period of early childhood should be as fun an as “chaotic” as possible so the attention is held by the young
athletes.
Putting them on a foam roller at the age of 6 will not be interesting for them, and yet their body is not matured to the level of
them having benefits of fascial release.

Warming up using fun games such as cat and mouse

Late Childhood

In this phase of growth and development of young athletes we can start incorporating and teaching them the use of Self-
myofascial release technique which they can start use even more as they become more mature.

The warm-up can be more structured and be used to specifically target some areas of the athlete based on the previous testing.

The athlete’s body will change during the Peak-Height Velocity phase which will start happening during this time and last even in
the next phase of adolescence. This means that putting too much emphasis on correction of structural imbalances, tight muscles
and other problems may be not the focus because these will all go through changes in the following period of adolescence.

Example Warm-Up protocol for a young tennis player during a late childhood phase will look something like this:

1. Coordination Ladder Drills

2. SMR

- Foot
- Calves
- Hamstrings
- Glutes
- T-Spine
- Quadriceps
- Lats

3. Dynamic Stretching

- Knee Hugs
- Ankle Hugs to RDL Reach
- Forward Lunge to T-Spine Rotation
- Side Lunge to T-Spine Rotation
- Forward Kick to RDL
- Side to Side Swings
- Forward and Back Swings

4. Activation

- Plank
- Side Plank
- Glute Bridge March
- Mini-Band Side Walks
- Bear Crawl Walk Forward and Backwards

5. Potentiation
 - Pogo Hops Side to Side
- Split Step movement variations

Adolescence

In this phase the athletes are almost at the end of the PHV or are done with the PHV phase. After this phase most of the athletes
will already been through some body maturation changes, limb growth which will result in many deficiencies in muscle length
and muscle flexibility since bones grow at faster rate, and muscles have hard time catching on them.

Because of it, coordination is also a problem after the PHV phase. So in this stage we need to stress coordination even more
during the warm-up by involving activities already mention in the Coordination Abilities chapter (num ?)

Example warm-up for this phase for a track and field athlete will be:

1. Jog 400m

2. SMR (Feet, Calves, Hamstrings, Glutes, Quads, TFL, T-Spine, Lat) – 10 times up & down\

3. Movement

A-Skip

B- Skip

C-Skip

Low A Run

High A Run

Butt Kicks

Straight Leg Run

Dead Leg Left & Right

2 x 20m

4. Dynamic Stretching (Hurdle Mobility)

- Right Leg Over

- Left Leg Over
- Right – Left Over
- Sideway High Knee R & L
- Straight Leg Alternate
- Under and Over Combinations
- 1 Leg in Each Hurdle

X 2 times each (8-10 hurdles)

5. Activation

- Sprinter Sit Up 2 x 20
 - Side Plank Run 2 x 12+12
- Glute Bridge 1 Legged 2 x 8 each leg

6. Potentiation

2 x 10m acceleration 45 sec

2 x 15m acceleration 1min

1 x 20m acceleration 1:30

Adulthood

As we reach adulthood phase things need to be more and more specific based on athletes testing results. His body passed the
puberty phase and already many processes of formation are already finished.

SMR and static stretches will need to target the tight areas identified in the body and movement testing battery. Dynamic stretching
should focus mostly on preparing the body for the sports movement itself, but some extra mobility drills can be added to work on
the areas which lack ROM. Activation exercises should be also viewed as “corrective exercise” for already inhibited muscle groups
due to present problems and imbalances.

Example warm-up for basketball player

1. General
- Jump Rope (2-3 minutes

*2 legged jumps

*2 legged side to side

*2 legged forward and back

*low knees sub-maximal

2. SMR

1. Mobility and Dynamic Stretching

- 90/90 no arms – 7 each side
- Half Kneeling Band Hip Extension (Quadriceps Stretch) – 10 each side
- Internal Rotation Seated (Foam Roller Between Legs) – 10 each side
- Forward Lunge with T-Spine Rotation – 10m
- Side Lunge with T-Spine Rotation – 10m
- Hamstring Kick to RDL – 10m
- Inchworm - 10m
- Squat to Overhead Reach – 10m

2. Activation

- Mini Band Sidewalk 15 steps each side

- Pallof Press 10 rep each side
- Glute Bridge March 8+8 (16)
 - Mini-Band Squat 10

3. Potentiation

- Medicine Ball Vertical Throw 2 x 5

- Medicine Ball Rotational Throw 2 x 5+5 each side
- Drop Jumps (30cm) 2 x 5

UPPER BODY STATIC STRETCHES

Upper Trapezius
Levator Scapulae
Pectoralis Major
Latissimus Dorsi
T-Spine Extensors
Triceps Stretch
Shoulder Stretch

LOWER BODY STATIC STRETCHES

Glutes/Piriformis (External Rotators)

Adductor 1
Adductor 2
Quadriceps Half-Kneeling
Quadriceps Side Laying
Thomas Stretch
Hamstring
Gastrocnemius
Soleus
Shins