4.) Dynamic stretching
Finally, a correct warm up should finish with a series of dynamic stretches. However,
this form of stretching carries with it a high risk of injury if used incorrectly.
It should really only be used under the supervision of a professional sports coach
or trainer. Dynamic stretching is more for muscular conditioning than flexibility
and is really only suited for professional, well trained, highly conditioned athletes.
Dynamic stretching should only be used after a high level of general flexibility
has been established.
Dynamic stretching involves a controlled, soft bounce or swinging motion to force
a particular body part past its usual range of movement. The force of the bounce
or swing is gradually increased but should never become radical or uncontrolled.
During this last part of an effective warm up it is also important to keep the dynamic
stretches specific to the athletes particular sport. This is the final part of the
warm up and should result in the athlete reaching a physical and mental peak. At
this point the athlete is most prepared for the rigors of their sport or activity.
Stretching is one of the most under-utilized techniques for improving athletic performance,
preventing sports injury and properly rehabilitating sprain and strain injury. Don't
make the mistake of thinking that something as simple as stretching won't be effective.
The above information forms the basis of a complete and effective warm up. However,
I am well aware that this entire process is somewhat of an 'ideal' or 'perfect'
warm up. I am also well aware that this is not always possible or convenient in
the real world. Therefore, the individual athlete must become responsible for assessing
their own goals and adjusting their warm up accordingly.
For instance, the time you commit to your warm up should be relative to your level
of involvement in your particular sport. So, for people just looking to increase
their general level of health and fitness, a minimum of five to ten minutes would
be enough. However, if you are involved in high-level competitive sport you need
to dedicate adequate time and effort to a complete warm up.