Dynamic Stretching for Football – A new warm-up protocol

Then: static stretches – lying quad stretch etc
now: dynamic stretch – movements that mimic the game situational moves

The benefits of a dynamic warm-up are:

· Increased speed of contraction and relaxation of warmed muscles
· Reduced muscle stiffness
· Greater economy of movement because of lowered viscous resistance within warmed muscles
· Facilitated oxygen utilization by warmed muscles because hemoglobin releases oxygen more readily at higher muscle temperatures
· Facilitated nerve transmission and muscle metabolism at higher temperatures; a specific warm up can facilitate motor unit recruitment required in subsequent all out activity
· Increased blood flow through active tissues as local vascular beds dilate, increasing metabolism and muscle temperatures
· Allows the heart rate get to a workable rate for beginning exercise
(adapted from Jon-Erik Kawamoto – he said it better than I could)

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