The High Performance Athlete's Guide to Warming up (Part 2) | Tips from The Physio Ward

In our previous article, we outlined the bare essentials of how a warm-up should be structured to prime your body for the exercise that follows (if you missed it you can read it here). Here, we’re going to discuss how we can maximise the benefit of the warm-up.

Here, we can begin to layer some additional complexity and increased demands on top of the template for a warm-up as discussed in Warm-ups (Part 1). If 15-20 minutes of every session across the year is assigned to the ‘warm-up’, we want to maximise the benefit we can take from it. This will include more sports-specific considerations, microdosing strength, power and plyometric work and incorporating more technical demands and skills work.

Warm-up Structure

As a refresher the three sections of a warm-up are:

1. Pulse-raiser

2. Mobility and stretching

3. Intensification/Sport-specific preparation

We will concentrate primarily on running related activities and field-sport demands in this article. So let's start with some typical areas for development that a warm-up can address.

1. Running Mechanics Drill

Running is a skill and like any skill, there are technical qualities that can improve efficiency and improve power output with the right coaching and application. During sport, there is very little conscious thought that can be given to how you are moving. It’s purely instinctive. However, during a warm-up there is an opportunity to really concentrate on how you move.

Technical improvements in running can be extremely helpful for improving performance and indeed reducing injury risk. Performing running mechanics drills with good intent that emphasises good trunk alignment, high knee drive/swing leg recovery, full hip extension and good mid foot contact should be an essential part of any warm-up.

This can simultaneously tick the box of mobility and pulse-raiser and a few sets of A-march, A-skips, High Knees, Power skips, Bounds and Accelerations.

2. Speed & Agility Work

The end of every warm-up could incorporate a few near maximal efforts designed to improve speed or agility. It’s rare that field sport athletes get to train these skills with absolute focus and from a well-rested state. Different training days could have a different focus – for example, Day 1 Acceleration and Agility, Day 2 High speed running exposure to near max Velocity.

Following on from the running mechanics drills and progressive build in intensity, you should be feeling primed for some near maximal efforts before beginning the collective team session. The overall volume should be kept low to not be overly fatiguing with full walk back recovery between reps to ensure a well-rested state before each effort.

Consider:

Day 1 - 3 x 10m, 3 x 20m accelerations and two sets of 3 x change of direction agility drills that vary session on session.

Day 2 - 1 x 20m, 1 x 30m, 1 x 40m, 1 x 50m for High-speed running days.

3. Time for Individualised Prehab / Strength Micro-dosing

Each athlete’s injury history is going to be quite different so some time given for individual preparation during the warm-up could be quite beneficial. This allows time to concentrate specifically on what they feel is stiff/tight or in need of additional preparation.

For example – those with previous ankle sprains or knee stability issues can incorporate some hop and land type proprioceptive work, those with hamstring issues may perform some partner assisted nordic curls, those struggling with hip flexor/quad issues may perform some split squat variations.

In combination with the rest of the warm-up and a progressive build in intensity, this can be useful to build prehab work into your routine and ensure it gets done every time you train.

4. Ball Skills / Areas for Improvement

During collective training, sometimes the conditions don’t allow for focused practice on identifiable weaknesses in your skill set. The warm-up is the perfect opportunity for this. A low-pressure environment where mistakes are not judged and where there is time for focused attention to the task at hand. The word focus is important here.

This might be skill development with your non-dominant limb - catching, kicking, passing and can easily be introduced alongside the early pulse-raiser part of your warm-up.

Conclusion

A lot of meaningful work can be achieved in a 20 minute time slot allocated for a warm-up each session. It should not be seen as a chore to go through the motions before the training session starts. The aim should be to maximise its benefit for all participants.

Sample warm-up

• 5-7 mins of pulse-raiser can include a ball between small groups concentrating on a particular skill that needs development which doesn’t get allocated much time in the remainder of the session. Aim is to always stay on the move and have some focused attention on skill execution.

  
  

• 5-6 mins dynamic stretching and mobility work, with 1-2 mins given for individual prehab and self-selected exercises.

  
  

• 7-10 mins for running mechanics work building into speed / agility work to finish the warm-up and begin the main session.

At The Physio Ward, we can work with you one-to-one and show you ‘how to’ instead of saying ‘don’t do’, giving you the confidence to stay active and continue doing what you enjoy. Consider visiting us if you'd like more information on how best to prepare yourself for your sporting pursuits - whether it's your first run, or your 10th competitive footballing season. You can book an appointment here, or call us at 01-6870302.