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.
On the 34th episode of Drills=Skills Shea and Sean discuss preparing for competition.
The 27th edition of Drills=Skills features Sean, David and Shea talking about warming up and stretching.