WHAT SHOULD YOUR ATHLETES BE DOING BEFORE THEY PLAY? - Blog

[Guest Prosoft Admin]

Karen and I just got back from a great trip to the beautiful Adirondacks.  We attended the Eastern Regional Elite Distance Runners Camp in Lake Placid at the Olympic Training Center.  There were about 50 or so runners from not only NY but also surrounding states and even Michigan and Maryland. 

One of the things we taught them was a Functional Dynamic Warm up.  Many runners do “dynamic warm ups” but oftentimes these are based solely on some very effective but limited track and field type warm up drills.  Even though running appears to be mostly a Sagittal Plane (forward-backward motions) there are actually very important and powerful motions in the other planes, especially the Transverse Plane (rotations) that MUST occur to optimize the efficiency and effectiveness of running mechanics. 

For many other sports the need for moving in multiple planes is more obvious.  Basketball, Soccer.  Lacrosse, Volleyball.  Golf.  Softball.  Wrestling.  Softball.   The list goes on and on.   Sports that require movement success in all Three Planes of Motion.

We taught the athletes at the Olympic Training Center about the importance of, even in running, making sure to prepare the body – the joints, muscles and tendons, and especially the nervous system for successful movement and locomotion using all Three Planes in their warm up. 

Oftentimes coaches and athletes spend their time ONLY preparing for the optimal technique and desired motion.  There often is a “right way” to move.  There is “good technique” for many sports skills and movements.  But arent’ we fooling ourself if we believe that every single time those athletes are in situations that allow for that ideal technique?  Isn’t there times when your stance ends up being not quite perfect?  You get bumped by another player?  Your foot ends up being turned in or out a bit more than ideal.  You land awkwardly.  There is an unexpected divot or uneven surface you didn’t plan for.  The ball bounced oddly and now you’re “out of position” trying to handle it.

It might even be those very times that good athletes separate themselves from the pack.  How do you handle those times as an athlete?  How does your son or daughter or athletes you coach handle those times?  Have they been prepared for all those “what if’s” and unexpected times that actually occur regularly in sports?

A good dynamic warm up will not only reinforce “proper” technique in it’s ideal form but will also train the body to be ready for those little variations that occur.  It will also teach and remind the nervous system how to be effective in some of those planes of motion that are less dominant or visible but absolutely are still part of their sport.

How are your athletes warming up before practice and games?  How is your son or daughter warming up?  What is their warm up teaching their body?  Are they preparing fully for success?  Are they moving in ways that help them avoid injury?  Are they ready for the what if’s that are bound to occur?