Developing a dynamic warm-up program is a smart decision for coaches of virtually any type of speed and power athletes, whether they compete in football, track, wrestling or any other sport. Not only can a dynamic warm-up program help reduce the risk of injuries to the athletes, but it can also help make their practices more effective and beneficial.
Step 1
Incorporate dynamic stretching like leg swings into the warm-up program you use before not only a hard practice, but an actual competition. Dynamic stretching not only stretches out the muscles, but also helps awaken the muscles so they perform correctly. When performing leg swings, keep your knee straight and move your leg at the hip; if necessary to maintain your balance, you can lightly touch your opposite hand to a wall or other solid surface. You can do leg swings forward, backward, sideways and across the body.
Step 2
Use gator crawls as a warm-up, control and mobility exercise for the entire body. Sometimes known as Spiderman crawls, according to Duke Health, the exercise involves a very different movement from ordinary crawls, in which the same-side arm and leg move simultaneously. Begin on your hands and feet with your left arm up and your right arm down, as well as your left leg down and your right arm up. Move both your right arm and your left leg forward at the same time, while bending your elbows and keeping your hips and chest close to the ground. Continue this motion forward, alternating arms and legs.
Step 3
Run footwork drills to help loosen up the whole body, increase the heart rate and develop improved agility. Crossovers are a good example of an effective and simple footwork drill. Standing normally, step your right foot to the left of your left foot, passing your right leg in front of your left leg. Next, step your left leg to the left to return to standing normally. Finally, again step your right foot to the left of your left foot, this time passing your right leg behind your left leg. Continue this motion as quickly as you are able, then reverse to move the other direction.
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