The Importance of the Warm-up and Cool-down as a Training Component - Part III

Warm-ups present the Pre-training phase while the Cool-down is the actual Post-training phase. Each desires specific goals and outcomes that are to be achieved and operate under set principles, concepts, and guidelines.

The Warm-up as Pre-training Phase

Some shift has occurred, based upon the 2021 guidelines by the Canadian Coaching Association/NCCP Module ‘Prevention and Recovery.’ So-called general and sport-specific “Movement Competencies” (abilities, athletic attributes) are to be included in the Warm-up phase. They are to be trained before the actual training of general and specific skills in the forthcoming training session takes place. The competencies are said to improve body control (fundamental skill needed for successful learning and performance), and to reduce the risk of injuries Movement and Sport Competency refer to one's ability to successfully perform a certain task in sport (Refer to November 2021 Tip of the Month).

As stated in the October Newsletter, the Warm-up is carried out in a systematic, progressive sequence with various aerobic and dynamic exercises to achieve the following outcomes by applying the so-called RAMP principle:

R = Raise                    

• Exercises to elevate the Heart Rate (HR) and body temperature, respiration rate, blood flow and fluid viscosity

• Include targeted general and sport specific movement competencies

AM = Activate + Mobilize

• Activate key muscle groups and mobilize key working joints and ranges of movement

• Include stability, functional strength, and mobility exercises

P = Prepare 

• Gradual shift toward sport performance by gradually increasing intensity

• Nature of activity depends on the sport and the situation (training or competition event)

• Focus is on speed, power, and agility

Reference: Modified from NCCP Coach Workbook (2021), p. 32, citing Till et al (2020) and Verstegen & Williams (2004).

Features of Dynamic Warm-up

So, what has really changed from the traditional approach of doing the Warm-up other than adding general and sport specific Movement Competencies? Now, the Pre-training phase starts with aerobic activities such as dynamic movements (locomotion) and dynamic stationary exercises whereby the emphasis is on the word dynamic. The key component of this workout is the inclusion of dynamic activities, which should last 10 or more minutes but depends on the duration of the actual training session because some practices last longer. We always schedule the Warm-up duration for about 20% based on the entire training time.

The Warm-up phase prepares athletes physically, physiologically, and psychologically for practice sessions or competition. Athletes need to perform a dynamic Warm-up in order to 1) improve performance and 2) reduce the risk of injuries. Effective dynamic Warm-ups have several advantages over traditional static stretching (can be done in the Cool-down) and are said to accomplish 7 objectives:

1. Increase the Heart Rate (HR) gradually and more effectively

2. Improve muscle temperatures (warm up the muscle or muscle group[s])

3. Improve force-generating capacity*1 through effective exercises utilizing 3 types of muscle contractions*2 (Refer to Notes at end)

4. Train neural pathways used in the specific sport

5. Provide the working muscle/muscle groups with energy from the respective energy systems*3 used in the specific sport

6. Improve mental preparation (concentration, focus, attention, imagery, visualization)

7. Help reduce the risk of injuries

Explanations:

*1 - Since muscle fibers within a motor unit generally have the same contractile properties, they can be lumped into one mathematical entity whose force generating capacity is proportional to the total cross-sectional area of its fibers and whose energy consumption is proportional to their volume. Prolonged muscle activity leads to a reduction of mechanical power and force output, which is commonly indicated as muscular fatigue.

*2 - Muscle and increase of Force-generating capacity:

Isotonic contractions generate force by changing the length of the muscle and can be concentric contractions or eccentric contractions. A concentric contraction causes muscles to shorten, thereby generating force.

*3 - Energy Systems:

• Anaerobic Alactic (ATP-CP) energy system (high intensity – short duration bursts

• Anaerobic Lactic (Glycolytic) energy system (high to medium intensity – up-tempo

• Aerobic energy system (low intensity – long duration – endurance

Three Components of the Dynamic Warm-up: ADS

Active Exercise -

• Gradually raising the HR, increase muscle temperature, and improve ROM

Dynamic Stretching and Body Awareness -

• Athletes activate muscles through a large ROM, gain better sense of balance, (dynamic while moving and stationary), and develop body control

 Sport-specific Drills/Exercises -

• Athletes prepare mentally and physically for training/participation or   competitive event

Effective Dynamic Warm-ups Are Specific To Athletes’ Sport

In the past, athletes in many team sports were warming up by running, jogging around the field or court, or skating around the rink, etc. While these activities are dynamic movement/Locomotion patterns they are not the “dynamic stretching” types, which have to be included in the Warm-up. Swimmers are the worst offenders as they tend to stand or sit around on the Pool Deck, and swing arms forward and backward, and do static stretches, which raises the question how this relates to the forthcoming training session and the muscle or group[s] that are challenged in the water workout.

The dynamic Warm-up incorporates the same muscle or group[s] used in the specific sport, i.e., it trains the neural pathways required for the specific sport – not haphazardly – but in a systematic and progressive sequence. And foremost, the dynamic Warm-up utilizes the same energy system[s] used in the specific sport.

Effective Dynamic Warm-ups Reduce Fatigue

Effective dynamic Warm-ups provide several physical and physiological benefits to offset fatigue, which has the opposite effect on certain aspects of training and performance.

Benefits:

1. Increases ability to generate maximum force

2. Increase maximum velocity of muscle contraction

3. Increases maximum rate of force development

4. Decreases time needed to switch muscle[s] on and turn muscle[s] off

5. Decreases risk of injury

Versus

Fatigue:

1. Decreases ability to generate maximum force

2. Decrease maximum velocity of muscle contraction

3. Decreases maximum rate of force development

4. Increases time needed to switch muscle[s] on and turn muscle[s] off

5. Increases risk of injury

Factors Determining an Effective Dynamic Warm-up

Whether or not a dynamic Warm-up is effective depends on 3 variables:

1. Intensity of the Warm-up of the exercises or activities

2. Duration of the Warm-up

3. Length of time between the finish of the Warm-up and the transition to the training session or the competition event

Modification or adjustments have to be made to the remaining two variables if any one of three factors is altered – although keep in mind that some variables are easier to change than others.

• If the intensity of the Warm-up is increased, for example low or moderate to high, coaches need to shorten the Warm-up or provide more rest or recovery after the Warm-up.

• Example: duration of the Warm-up adjustments of the Warm-up needs to be altered if the time before the start-up of the daily training session or the beginning of a game or competition is determined by event time schedules, coordinators or referees,

In summary, the dynamic Warm-up is moving while you stretch or stretching through a joint’s full range of motion (ROM) to prepare muscles or muscle groups for more intense exercise. Such a Warm-up helps a) to promote blood flow, b) prevents injuries and muscle soreness, and c) improves overall training and competitive performance. The important point is to practice these consistently to make sure it is a progressive process so the body can adapt as it is challenged with new sets of exercises.

Selected Examples of Warm-up Activities

Depending on the time lapse between finishing the Warm-up and the start-up of the training session, game or competition the duration of the Warm-up phase has to be determined and/or adjusted although training sessions should follow the same predetermined time schedule.

Active Warm-up

• Aerobic Activities – Gradually increasing intensity

• Set distance (i.e., 20-15 meters)

• Follow ‘FFF’ approach (FUN – Fitness and Fundamentals)

Dynamic Moving

• Medium pace Jog/hands on buttocks/kicking heels into open palms

• Grapevine walk- Step R-foot to R-side/cross-over L-foot/Step R-foot/ continuous/return to start position/Step L-foot to L-side/cross-over R-foot/Step L –foot/continuous/Rhythm: R-L-R/ L-R-L

• Same pattern- fast pace walk

• Same pattern- medium intensity Run

• Forward Slide (chassé)- walking pace/start: feet together/large R-foot slide forward/close L-foot to R-heel/large R-foot slide forward change L-foot slide forward/close R-foot to L-heel/L-foot slide forward/repeat pattern/continuous/ return to start position- large L-foot slide forward/close R-foot to L-heel/L-foot slide forward/repeat pattern/continuous/rhythm: slide-together-slide change slide-together-slide = 1, 2, 3 change 1, 2, 3

• Same pattern- close heel with small hop/spring action

• Jump series- small forward jumps/backward arm swings

• Same pattern- backward jumps

• Same pattern- side-to-side jumps = slalom jumps/good hip action

Dynamic Stationary

• Bent Leg Swing- stand upright sideways next to wall/one-hand support on wall/swing outside leg (away from wall) slightly bent forward and backward/ rhythmic swing/10-15 repetitions/turn/repeat/opposite leg

• Same exercise- leg extended

• Same exercise- on toes

• Side-to-Side Leg Swing- stand upright facing wall/hand support on wall/swing extended R-leg to side-to-side/keeping hips square/10-15 repetitions/turn/repeat/ opposite leg

• Same exercise- on toes

• Supine Cross-over Leg Swing- in supine position [on back] on floor/legs extended and together on floor/arms extended out at sides at shoulder height/ palms facing up/swing R-leg/R-side across body to L-side into open L-palm/ return/swing to R-side across body into open R-palm/quick and smooth swing/ 10-15 repetitions/repeat/L-leg swing

• Same exercise-alternating legs

Mimic Movement Competencies essential for the specific sport

• Practice those skills needed for the specific sport performance at lower intensity

Dynamic Stretching and Body Awareness

       Perform 2-3 repetitions of each drill/exercise for about 15-20 meters.

       Return to starting position with light jog unless indicated otherwise.

• Speed Walking, pumping arms vigorously

• A-Walks – Walk with alternating high knee lift

• B-Skips – same pattern skipping

• C-Skips – mimics A-skip's cadence but begins with single leg hop

• Bounding – higher intensity running drill to improve power and efficiency – exaggerated run with lots of vertical and horizontal displacement, i.e., both height and distance with each stride

• Walking Lunges –

• Side Lunges with Pivot -

• Walking Lunges with trunk rotation to R and L with arm swing to sides-

• Side Lunges-

• Spiderman-variation of the plank/assume Plank position on floor/legs extended on toes/bent elbows under shoulders/hands flat or fists on floor/head looking forward/maintain position throughout/bend leg and move knee sideways forward as far as possible/hold 3 seconds/return leg to extension/repeat 10-15 repetitions repeat/opposite leg

• Same exercise-alternate legs

Sport-specific Skills

• Select several general components/competencies needed

• Select several specific components/competencies needed for forthcoming training session and skills

• Include exercises for mental skills (attention, concentration, focus, imagery, visualization

References:

Canadian Coaching Association (2021). Coach Workbook. Module Prevention and Recovery (pp. 27-35. Ottawa, ON, Canada: Canadian National Coaching Certification Program (NCCP).

Canadian Coaching Association (2021). Learning Facilitator Guide. Module Prevention and Recovery (pp. 36-44). Ottawa, ON, Canada: Canadian National Coaching Certification Program (NCCP).

Schloder, ME. (2021, in publication). Increasing performance of age group swimmers in pre-and post-training phase through an effective warm-up and cool-down. Calgary, Alberta, Canada: coachingbest.com

Schloder, ME. (2021, in publication). Improving athletic performance Through an effective warm-up and cool-down in the pre- and post-training phase. Calgary, Alberta, Canada: coachingbest.com

Till, K., Eisenmann, J., Emmonds, S., Jones, B., Mitchell, T., Cowburn, I., Tee, J., Holmes, N., & Lloyd, R.S. (2020). A coaching session framework to facilitate long-term athletic development. Strength and Conditioning Journal, ISSN 1524-1602.
DOI: https://doi.org/10.1519/SSC.0000000000000558

Verstegen, M., & Williams, P. (2004). Core performance. The revolutionary workout program to transform your body and your life. New York: Rodahl.