dynamic warm-up

The purpose of a dynamic

warm-up, as opposed to a
static warm-up, is to increase
the heart rate and blood flow
to muscles via bodily movement and light activity prior
to more-vigorous exercise.
Dynamic warm-ups appear
to improve performance,
whereas static stretching
has been shown to decrease
power and strength.
Examples of dynamic
warm-up exercises include:

core strength

Core strength involves back, hip, quadriceps, hamstring,

gluteal, and abdominal muscles. Increasing core
strength can improve balance, running, jumping,
posture, and back support, which in turn decreases the
risk of injury or re-injury. Because of the various muscles
involved in the core, strengthening requires more than
just sit-ups and crunches. Core strengthening can be
achieved through forms of exercise such as:
Planks
Yoga
Pilates
Stability balls
Lunges

Light jogging
Toe sweeps
Jumping jacks
Squats
Lunges
High knees

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Physical Fitness and Injury Prevention

functional movement

foam rolling
(self-myofascial
release)

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RE
C
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E

Straight-leg raise
In-line lunge
Deep squat
Y balance

Functional movement demonstrates fully coordinated and

symmetrical extremity mobility
and core stability. Screenings for
functional movement often place
individuals in positions where
weakness, imbalance, and
asymmetries can be observed.
Corrective exercises can be
prescribed in cases where these
are noted. Screening exercises
can include:

Foam rolling activates the

golgi tendon organ (GTO),
the receptor in the all
skeletal muscle that is
sensitive to changes in
tension and rates of
those changes. Foam
rolling is indicated
for decreased
ROM, decreased
flexibility,
superficial injuries,
and muscle soreness.
There are various densities
and types of foam rollers
available. Targets often
include the iliotibial (IT)
band, hamstrings, quads,
hips, back, shoulders,
and calves.

Physical Fitness and Injury Prevention