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Optimal Dynamic Warm-up Can Enhance Your Sport Performance Up to 20 Percent

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Table of contents

  1. "Traditional" vs." the New Warm-up"
  2. The Dynamic Warm Up
  3. Dynamic Warm Up Exercises
  4. What is a Dynamic Warm Up Routine?
  5. Do You Perform a Dynamic Warm-up Before You Exercise?
  6. Hockey Warm Ups

“Traditional” vs.” the New Warm-up”

Anyone who has already been Involved in sport has some sort of psychological association with heating. My memories are largely about running round the area and sitting back on the floor after for some static stretches. The moves were consistently exactly the same, the hurdler-stretch along with other reach-down moves. Broadly, I recall my childhood sport warm-ups being dull, ineffective and not stimulating for the brain or the body. It was something we needed to perform. In reality I think now that the expression”warm-up” is obsolete because the pre-sport or pre-workout action is about a whole lot more than simply”warming up”

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Lively and lively Warm-ups and movement prep patterns are replacing the older emotionally and physically more passive warming-up practices. The overall notion of (only ) bettering the body temperature by slow running, followed with some static stretches, has been eased by a more concentrated and involved motion prep.

An athlete spends Between 10-20 minutes per day preparing your system for the contest or practice. This moment accumulates slowly but surely and works not just as a primer for your game performance but as an opportunity to learn and create various motor abilities.

The activation of this Movement system right before game performance or practice was discovered crucially important. We’ve been exploring and creating optimum warm-up and motion preparation protocols for many years.

The winning component For your warm up is exactly the exact same thing as your own training. The key would be MOVEMENT! This being said there are a whole lot of facets to moving your own body. You see it’s been my experience that moving the body through different planes of movement is what motivates us to be prepared for any physical effort. However the issue with the majority of strength and conditioning applications out there’s that they fail appropriate dynamic warm up along with failing getting the body used to going more than 1 direction. Keep on reading if you’re seriously interested in kicking off your training in the ideal direction.

The Dynamic Warm Up

First of all, what exactly is A lively warm up? A lively warm up could be described as an act of greater flexibility and range of movement through game or activity certain moves. These kinds of moves can be extremely specific looking into the game, but they are also able to be generic in character provided that the moves are stimulating the nervous system and receiving all the essential motor neurons working for the specified task available.

For Example, if you Are a sprinter you’re most likely utilized to operating in a direct line, hence the sagittal plane of movement is the airplane that you’re moving together during this distinct physical action. Nonetheless, in acquiring a sprinter to take part in a proper dynamic warm up we must guarantee that he or she engages in exercises like skips, kicks, and lunges that are great examples of a lively manner of motion. These drills “seem” related to the action of sprinting. Nonetheless, so as to guarantee effective dynamic warm up we can not afford to bypass both other planes of movement necessary for receiving the sprinter a well rounded training program, or in this case a powerful warm up.

Dynamic Warm Up Exercises

Before any exercise you Have to have a couple of minutes to perform a correct warm up. Most of all, if they heat up whatsoever, make do with a few light cardio or static stretching. Though this is far better than beginning your fitness chilly, many specialists think that a Dynamic warm up is far better for the human body as it helps improve your perfomance and much more efficiently prepare your muscles, joints, and tendons into the upcoming exercise.

A lively workout Must be tailored specifically to this game activity or exercise that you are intending to perform. For example, a rower will concentrate on exercises for their upper body as a runner is likely to be certain that you acquire the ankles and heels, and calves warmed up and prepared for the jog beforehand.

If you are exercising At the fitness center, you need to be able to organize your exercises beforehand to be certain that your lively warm up exercises regular is the perfect one for this particular workout. The secret is to perform prepare your system into the motions you may perform in your workout. Here are some exercises you can Pick from:

  • Ankle bounces – stand directly or lean against a wall or pole. Rise up to break on tiptoe and start bouncing up and down without really leaving the floor. This can help flex your elbows and heat up your own knees.
  • Jumping Trainers – you most likely know this workout and it is fantastic for a lively warm up as it puts your waist, wrists and shoulders to movement.
  • Waist rotations – Stand straight with your feet slightly apart and hands on your buttocks. Now, lift your upper body from left to right using your waist as the axis.

What is a Dynamic Warm Up Routine?

The Majority of the Men and Women that Go to the gym understand that a warm up is extremely important to decrease risk of harm and muscle strain, but a lot of them do not take the opportunity to perform any. In their eagerness to start what they think is the”actual” portion of this work out, they hurry into the weights chilly and start pumping iron.

Well, in case you do not do A correct warm up before starting each workout you are an injury waiting to happen and there is a good likelihood that you will endure some form of harm shortly enough. To put in bluntly, individuals who do not do a warm up are fools.

There are All Kinds of Hot ups you can do, however I feel a lively warm up is the best way to go for many athletes and fitness conscious men and women. A lively warm up is similar to the static stretching many individuals do in planning of a workout and it might end up being effective and safe.

A lively warm up is Intended to assist you prepare your body for your work out beforehand, so there is not merely one overall warm up routine you can perform but you make your own exercises for your workout you mean to perform, thus a football player will perform a distinct warm up compared to a basketball player simply because they set a different sort of strain on several different muscle groups.

The Trick Is to get Your muscles, joints, and tendons as prepared as possible for your exercises you are going to perform. You do that by performing the exact same or comparable motions as you want during your workout just with much less strength. Additionally, you also consider the joints that are going to be used in the upcoming exercises and also knowingly employ them is different moving exercises to heat them up, enhance flexibility, and prepare them for more strenuous workouts.

Do You Perform a Dynamic Warm-up Before You Exercise?

In the last post I Discussed static stretching and not to take action before exercise. Rather, a lively warm-up is what everybody should do before exercise. A warm-up ought to be performed before any action; from jogging, weight lifting and yoga in your home or at the gym, to lifting boxes or extended periods of repetitive motion on the job.

Why not simply go right Into the work out with no warm-up? Warming up your system before exercising not just assists with injury prevention, but in addition, it enhances performance throughout the action. The main point is that you will need to get the blood flow!

Begin a lively Warm-up using a treadmill, elliptical, bike, any sort of cardio equipment-even your own two feet for 7 to 10 minutes to acquire the entire body warm, rather sweaty. After that, proceed to a form of dynamic motion. This may consist of running with large knees (getting the knees up chest high or so), running with buttocks kicks (while running: attempt to touch the heels of your toes to buttocks ), carioca (I call that sideways dancing ), bypassing (flex the arms in the shoulder joint to assist heat that place up), lateral shuffle (such as playing defense in basketball), running backward, changing directions (begin running backward and halfway through change to forward jogging without quitting ), jumping jacks, etc.. ) There are numerous things that you can do, just be sure you’re good and warm before your main event. You can follow Rob on Just search for ExerciseMan; he also talks about diet, exercise, and overall health.

Hockey Warm Ups

Hockey hot ups are a Crucial part of the coaching and on-ice playwith, nevertheless innumerable players perform them the wrong way each and every time! The huge majority of playersdo static stretches to loosen up and prepare to train or playwith. What they do not understand is that doing static stretches is surefire method to reduce your performance. That’s why you want to be doing energetic moves including those 3 great lively warm-ups.

Best 3 Dynamic Warm-Ups For Maximum Performance and Dominant Play:

Jumping Jacks

The only jumping Jack is among the best energetic warm ups you can do in order to receive your blood pumping, your heart rate up, along with your muscles and joints loosened up and ready to go. Simply find an open place you are free to move about and jump and perform a couple of sets of 10 to 15 jumping jacks. (In case you are not comfortable, a jumping jack is only going from a standing posture, leaping and landing with arms while lifting your arms, then returning a leap back to the beginning form)


You probably never Thought of this easy push-up as a warm up exercise did you really? They are, in reality, good for that goal. The push-up is excellent since doing a very low number will get your muscles working along with your heartbeat up, while firming up the muscles and joints on your upper body. Do not go mad with them at this point, however, you are not using them as a workout, as a warm up to receive your upper body prepared for action.

Leg swings

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Leg swings could be achieved Wither forward and backward or laterally from side to side. They are a Fantastic warm up for your lower body since they actually receive your joints and Muscles stretched and loosened up without decreasing their capacity to perform Like most stationary stretches do. Only swing your leg straight back and forth (or laterally), adding some bending at the knee.

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