Twenty-plus years ago, a pre-workout warm-up usually meant a series of long, slow, sedentary stretches. Many a ’90s kid – wearing a cotton T-shirt in school colours – sat with one knee awkwardly bent behind them in a hurdler pose before heading out to jog their coach-mandated mile.
Research suggests dynamic warm-ups improve agility, speed and overall performance for a wide range of sports, including tennis, baseball and running. They also appear to reduce injury risk. In a fast-moving, direction-changing sport like soccer, a tailored dynamic warm-up lowered the odds of getting hurt by about 30 per cent in one 2017 research review.
Dynamic warm-ups involve a series of drills – at least some of which are dynamic stretches that take joints through their full range of motion. Picture a sprinter skipping down the track, a goalkeeper side shuffling along the pitch or a point guard moving through the motions of a free-throw. In addition to the immediate benefits of dynamic warm-ups, Dr Lopez Samanes said that over time, enhanced agility and coordination may also reduce your risk of injury. Research suggests doing these pre-workout routines at least twice per week for 10 to 12 weeks could protect muscles, joints and bones from harm.Good news for the time-crunched: As little as eight minutes will suffice for a dynamic warm-up, Dr Lopez Samanes said.
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