Benefits of a Dynamic Warm-Up
By: Brandon Gaydorus
October 3, 2016
What is a Dynamic Warm-Up?
Before a round of golf or a workout we want to achieve these three things…
1.) Increase In Tissue Temperature
- To Help Activation of Muscles
2.) Create Connections and Prime Mobility That We Already Have
-With specific movements in the golf swing or workout
3.) Prep the Central Nervous System
- To Increase Motor Unit Recruitment: This directly correlates to more "Power" and improved "Coordination"
A dynamic warm up is a series of sport-specific movements that help prepare the body for exercise (Baechle & Earle 2008). Furthermore, the purpose of a dynamic warm-up is to get the body prepared for exercise to help avoid injury and allow an individual to be "warmed up" for a round of golf or a workout.
Individuals can alternate linear and lateral dynamic warm-up days based on their workouts. It is good to do both of these warm-ups because the body moves in three planes of motion:
Sagittal - Forward and Backward
Frontal - Side to Side
Transverse - Rotation
These two warm ups help target the three different planes of motion, along with getting golfers ready to "CRUSH IT" on the golf course both physically and mentally!
To conclude, these warm-ups can be done separately or combined. Perform these exercises in the order below and the length of 10 yards.
If you have any feedback or questions feel free to email me at [email protected]!
1.) Increase In Tissue Temperature
- To Help Activation of Muscles
2.) Create Connections and Prime Mobility That We Already Have
-With specific movements in the golf swing or workout
3.) Prep the Central Nervous System
- To Increase Motor Unit Recruitment: This directly correlates to more "Power" and improved "Coordination"
A dynamic warm up is a series of sport-specific movements that help prepare the body for exercise (Baechle & Earle 2008). Furthermore, the purpose of a dynamic warm-up is to get the body prepared for exercise to help avoid injury and allow an individual to be "warmed up" for a round of golf or a workout.
Individuals can alternate linear and lateral dynamic warm-up days based on their workouts. It is good to do both of these warm-ups because the body moves in three planes of motion:
Sagittal - Forward and Backward
Frontal - Side to Side
Transverse - Rotation
These two warm ups help target the three different planes of motion, along with getting golfers ready to "CRUSH IT" on the golf course both physically and mentally!
To conclude, these warm-ups can be done separately or combined. Perform these exercises in the order below and the length of 10 yards.
If you have any feedback or questions feel free to email me at [email protected]!
Examples of Dynamic Warm-Ups
Linear Dynamic Warm-UpKnee Hug to Lunge to Twist
Leg Cradle Heel to Butt SLDL Inchworms Bear Crawls High Knee Skips High Knees High Knee Butt Kicks |
Lateral Dynamic Warm-UpLateral Skip
Lateral Skip w/Cross In Front Lateral Skip w/Front Leg Push Behind Side Shuffle w/Arms Crossing Carioca Lateral Crawl |
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References:
Baechle, Thomas. R., Earle, Roger. W., (2008) Essentials of Strength Training and Conditioning: National Strength and Conditioning Association; 3rd Edition. Page 300.
Baechle, Thomas. R., Earle, Roger. W., (2008) Essentials of Strength Training and Conditioning: National Strength and Conditioning Association; 3rd Edition. Page 300.