Advanced Multi-Phase Warm-Up for Improved Performance | STACK

Advanced Multi-Phase Warm-Up for Improved Performance

February 19, 2013 | Kelvin King Jr.

Must See Flexibility Videos

Why are muscle pulls, strains and tears a major problem for athletes today? Many of these injuries result from inconsistent warm-ups, which fail to address minor details that athletes need to focus on. (Watch Justin Upton warm up.)

Warm-ups are primarily used to increase the body's temperature. There are three major categories: passive (increasing temperature by external means); general (increasing temperature with movements not specific to the upcoming activity); and specific (increasing temperature by working body parts in a similar manner to how they will be used in the upcoming activity).

Research shows that specific warm-ups are best, because they engage muscles in the same movement patterns that they will later perform, better preparing the body for the unique demands of a workout or sporting event. Warm-ups are also designed to increase muscle and tendon suppleness, stimulate blood flow and coordinate movements.

Elevating body temperature has various athletic benefits relating to improved nervous system function and how well your body utilizes oxygen. It also appears to reduce the incidence and likelihood of sports-related injuries.

When performing a warm-up, focus on all three of the stretching categories—dynamic, static and PNF stretching. My basketball and volleyball athletes are taught to maintain good flexibility only through dynamic movements, which aid in the prevention of injuries to muscles, bones, tendons and ligaments. (Check out this warm-up you can perform anywhere.)

According to the Norwegian University of Sport and Physical Education, structured warm-ups are clinically effective at preventing 50% of acute knee and ankle injuries to both male and female athletes at all ability levels.

FROM AROUND THE WEB

In a previous article, Basketball Workout Program: Different Methods, Better Results, I touched on the importance of warm-ups, and of executing them barefooted to stimulate muscles that athletes typically use and often injure. I provided a beginner or intermediate-level routine that focused on neuromuscular coordination. Within the same framework, below is more advanced and complex warm-up that will recruit both small and large muscle groups and fibers, in addition to priming the body for sport-specific energy transfers.

My athletes perform the following multi-phase warm-up at the beginning and in the middle of the week. Their warm-up routines also include band stretches, wall stretches and mobility work, depending on what is programmed for a particular session.

Muscle Activation/Remodeling

Note: Perform barefoot. I train in a gym where it's usually about 30 to 40 degrees on a good day; if you train in an environment like that, start your dynamic warm-up with stretching progressions layered and take the layers off as your body heats up.

Phase 1: Joint Mobility - 4x

  • Neck Rotations
  • Shoulder/Arms - wrist movements, shoulder circles, fist exercises and arm circles
  • Trunk - hula hoop
  • Pelvis - knee exercises and hula hoop
  • Knee circles (individual and together)
  • Calf/Anterior tibialis - ankle circles

Phase 2: Quadruped Movements - 5x

  • Spiderman
  • Spiderman with arms rotating internally and externally
  • Downward Dog into Quad Squat
  • Inchworm to Leg Kick Backs
  • Pigeon to Lateral Low Stretch (each side)

Phase 3: Dynamic/Form Running - 5x

  • Knee Hug Lunges
  • Single-Leg Deadlift Walks
  • Lateral Lunge Stretch to Crossover to Dynamic Side Kick With Leg Crossing Over Hip
  • Lateral Lunges (4) to Shuffle (both ways)
  • Reverse Lunge with Hands on Ground
  • Heel Stretch to Rocking Hamstring Stretch
  • Frog Jumps
  • Duck Walks (forward and backward)
  • Hip Openers
  • Jogging Hurdle Hip Openers (forward and backward)
  • Straight-Leg Kicks
  • Straight-Leg Jump Kicks
  • Frankenstein Walks (forward and backward)
  • Toe Walk

Phase 4: Sport-Specific Full Court

  • Counter-clockwise Jumps Over Line (Full Court)
  • Jumps Over Line (Forward and Lateral)
  • Jump Rotations (feet in/out; concentrate on moving hips)

Phase 5: Mobility Sequence

Use a wooden stick or PVC pipe.

  • Stick Displacements x 5 each side
  • Trunk Rotations x 7 each side
  • Side Bends x 7 each side
  • Stick In-Air Side Bends x 7 each side
  • Squat With Stick x 4
  • Overhead Squat x 4
  • Lateral Squat x 4 each side
  • Rotate foot behind opposite leg (holding stick) x4 reps each side

Phase 6: Jump Rope Complex

(Advanced athletes must turn the rope backwards)

  • High Knees
  • Jumping Jacks - feet in/out
  • Crossing Feet - moving feet front to back
  • One-Foot Hops Forward (each leg)
  • Low-Level Pogo Jumps
  • Broad Jumps (low impact with jump rope; don't go for distance)

Research has proven that a high-intensity warm-up (volume and intensity) leads to significant improvements in performance in athletic events. An athlete's warm-up should always transition into movements he or she will use in the game. That's why we include various low-level intensity jumps, jump rope and medicine ball complexes at the end of warm-ups, which are skill transferable.

Topics: WARM-UP
Kelvin King Jr.
- Kelvin King, Jr. is the owner of Creative Athletic Movements, a
 sports performance training business. He also serves as a sports performance specialist for St....
Kelvin King Jr.
- Kelvin King, Jr. is the owner of Creative Athletic Movements, a
 sports performance training business. He also serves as a sports performance specialist for St....
More Cool Stuff You'll Like

The Importance of Pillar Strength

Go the Distance With This Baseball Yoga Warm-Up

Sports Performance Warm-Up for Preventing Injuries

Can a 10-Minute Warm-Up Prevent ACL Tears?

4 Keys to a Dynamic Mobility Warm-Up

Four-Stage Football Warm-Up

Mental Warm-Up: How to Build Confidence Before a Game

A Guide to Basketball Stretches

The Ultimate Basketball Warm-Up

Find Your Effective Pregame Basketball Warm-Up

12 Dynamic Stretches Football Players Must Do

Warm Up Like the Pros

Dynamic Warm-Ups for Runners and Lifters

The 10-Minute Warm-Up

Put Your Money in Your Warm-Up

Prevent Achilles Injuries With This Mini-Warm-Up

Speed Training Warm-Ups to Get You Up and Running

The 'Fast Four' Warm-Up

Simple Dynamic Warm-Up Hip Stretches for Big Gains

The 5-Minute Warm-Up You Must Do Before Squats

Train Your Neck With These Warm-ups

Pre-Match Warm-Ups that Will Improve Your Tennis Game

Improving Your Dynamic Mobility Warm-Up

Why You Shouldn't Stretch 24 Hours Before a Game

5 Ways Athletes Screw Up Their Warm-Ups

Lay the Foundation for Great Workouts

You're Doing It Wrong: The Warm-Up

Everything You Need to Do Before a Workout

Pro Secrets, Revealed: The Perfect Workout Warm-Up

Fundamentals of a Pre-Workout Warm-Up

Advanced Multi-Phase Warm-Up for Improved Performance

Dynamic Warm-Up Exercises Done the Right Way

Prevent Baseball Injuries With This 10-Minute Warm-Up

Pre-Workout Warm-Up Steps You Can't Afford to Skip

How a Contact Dynamic Warm-Up Can Prevent Injuries