Static and Dynamic stretches

Dynamic Stretches

Fig. 2 Butt Kicks

 

Benefits of Dynamic warm up include increased blood flow, increased body temperature and heightened sensitivity of nerve receptors and improved nerve conduction. It helps in reaching higher level of aerobic capacity faster and also enhances muscle activation for faster and forceful contraction. Whereas Static stretches before strenuous activity reduce the ability of the muscle to generate force. This will have a detrimental effect on performance compared to dynamic warm-up routine.




A good warm-up starts with low intensity activities like jogging. Gradually the intensity is increased and sport specific routines are included. The movements should then be performed through the ROM (Range of Motion) limits required in the subsequent sport. Sports specific drills help the athlete to get familiarized for the following session.

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