Debbie Love has been preaching the Dynamic Warmup for as long as I can remember. It’s the idea of moving through positions to stretch and warmup muscles instead of static stretching, which is hitting a position and holding it. Men’s Fitness said a Dynamic Warmup is:
a series of movements designed to increase body temperature, activate the nervous system, increase range of motion, and correct limitations.
A Dynamic Warmup should do a better job of preparing the athletes for practice than a static warmup. It will warmup the muscles without breaking them down, allowing an athlete to perform at a higher level. Here’s an example of one of Debbie’s Dynamic Warmups:
Most coaches know their athletes should stretch before and after practice. It doesn’t always happen, but we at least know it should. What many don’t realize is the stretching should be different before and after a practice or workout.
Stretching before practice is done with the intent of getting your body and muscles ready to perform. The goal is to let you body know it’s time to put on the hard hat and boots and get to work. Stretching after practice is to let your body know it can put away the hard hat and take off the boots and after practice is when you should work on flexibility. Flexibility is improved by a controlled tearing of the muscles that leads to them repairing themselves in a more flexible state. Doing this before practice will prevent the muscles from operating at peak performance.
In practice, this means before practice you should hold each position for a shorter count, like an 8 count, and be more gentle, hitting each position or stretching each muscle multiple times. After practice you can hold each position for a longer count, like a 24 count, and be less gentle because the muscles will have time to recover before needing to be a peak performance again.
This is based on my interpretation of conversations with Debbie Love and a couple others. Debbie would also emphasize the importance of a Dynamic Warmup, which will be covered in a couple weeks.
Varsity University is partnering with St. Jude to raise funds and help find a cure for Childhood Cancer!
Join us for “Tumble for St. Jude” at GymTyme All Stars in Louisville, KY and learn from the best in the business! Instructors include Debbie Love, Erica and Shea Crawford, Robbie Gregory, Stephanie Brodbeck, and Corey Ricket!
- Where: 13000 Eastgate Park Way, Louisville, KY 40223
- When: Thursday July 6th 2:00 PM – 4:00 PM Levels 1 and 2; 4:00 PM – 6:00 PMLevels 3, 4 and 5!
To Register: (Follow this link and) Click on the “Donate Now” Button and make a $50 Minimum Donation to St. Jude!
How your donation helps:
- Thanks to donors like you, no family ever receives a bill from St. Jude for treatment, travel, housing or food – because all a family should worry about is helping their child live.
- Treatments invented at St. Jude have helped push the overall childhood cancer survival rate from 20% to more than 80% since it opened more than 50 years ago.
Join us! Together we can help St. Jude change the world.
View the team page for Tumble for St. Jude
On the first Drills=Skills show, Sean Guzman, David Petty, Shea Crawford & special guest Debbie Love discuss the changes to the tumbling rules which will start in August, 2017.
- Level 1 – Changes to round off connections
- Level 2 – No turning after back handsprings
- Level 3 – Now requires a clear pause or step after punch fronts/aerial skills. The safety is discussed along with how it can help the industry moving forward.
- The addition of front twisting in restricted 5 now opens the door for more skills and for front and back tumbling to align.
The show closes with discussions of Tiny ages 5-6 and Tiny Exhibition 3-5. Debbie goes into detail about how alternative curriculum directed at younger athletes can positively impact a gym’s bottom line! Tune in next week to hear the show discuss Standing Fulls! Resources: