Components of a Warmup

     In the last post we learned about the basics of a warm-up. An umbrella type overview of general knowledge based around warm up for exercise. In this post we will dive deeper into the components and structure of a warm-up.

    The structure of a warm-up can be specifically targeted towards training or competition. Training warmups are more designed for the development of the athlete movements for short-, medium- and long-term development. Warm up periods typically last from 10-20 minutes utilizing this time to the fullest extent is ideal for future development of mastering movement patterns or improving movement patterns that are underdeveloped. Competition style warmups are designed to maximize performance during testing or competition. An example would be a training session in the weight room that is centered around specific movements for that training session. If the training period revolves around the back squat the movement patterns would involve squatting-progressing from air squat to goblet squat to front squat with the bar to back squat to overhead squat. These movements all involve the squatting movement but progress from simple to more complex movements; by involving a multitude of movements we can take a short-, medium- and long-term approach to practice various movements that may be included in future micro cycles. 

  Warmup for a competition or testing take on a different approach. Instead of general movements that progress certain movements the focus would be on the movement patterns associated with that particular competition or testing. Warming up for Basketball is different than warming up for American Football due to the movement techniques associated with that particular sport. For American Football shorter burst of energy in various stances are required so plyometric movements within those stances would be ideal. Basketball is played more upright so pogo jumps would be a better fit.