During the last Ashes test match at Headingley there was a lot of heated discussion about the methods used in England’s pre-match warm up. In a game of football/soccer on the pitch, Matt Prior went down in agony and was close to pulling out because of back spasms.
The issue being argued was that professional cricketers were playing football about 30 minutes prior to the match toss and not more than 60 minutes prior to the first ball being delivered and that something like this was eventually going to happen because these guys are not footballers.
I have to say that I completely agree and wondered myself why a game of football was being used as a warm up. Possibly to relax the guys prior to a big games in the series. Maybe they needed a bit of relaxation after being woken up at 5am by a fire alarm in their hotel and having to stand in the rain for an hour. Whatever the reason it astounded me that a professional sports team would be doing something so close to the start of a major match because there was nothing specific at all about what they were doing to what they were about to do. Even if they had done someting else beforehand, why do this?
Perhaps not as ridiculous as cricketers playing football but I’ve come across others also that have no specific warm up that prepares them for their activity from other sports like hockey and rugby to the gym member and evening runner.
Do you warm up correctly for what you are about to take part in?
Is it specific to what you are about to do?
Does it create the right outcome?
In sport different positions require various components of fitness at different proportions. What Matt Prior does as a wicket keeper is different to the role that Andrew Flintoff plays as a fast bowler.
The warm up that a jogger requires will be different to the one that a gym member does prior to doing a resistance workout and requirements could be different again based upon whether it is a strength training workout compared to a high volume workout.
In alot of warm ups all I generally see are walking or slow running and static stretches (which actually switch the muscle fibres off and make you feel more relaxed - kind of the wrong approach when you’re about to get physical and intense for the next 45-60 minutes!)
What you’re left with is a body and mind that still ain’t that switched on when infact these are the things that you should be considering and feeling after having a preparation phase to your activity.
All muscles should have been targeted and have that feeling of already been exerted - don’t save yourself 100% for the work. Use dynamic stretches instead of static stretches (If you really feel the need for static stretches, perform them first and follow them up with dynamic movements). Movements with resistance should be applied instead of mindless jogging to achieve muscle tissue activation and address any muscle imbalances and weaknesses .
All joints should have been worked, giving a feeling of more mobility in preparation for working through full ranges of movement.
A feeling of elevated heart rate and being a little bit sweaty should be achieved, perhaps even very sweaty that increase blood flow around the body.
Some specific areas to consider…
The hip region and taking the muscles and joints through every range of motion that the hip can go through. I use all manner of lunges and squats in combination with upper body movements that work the shoulders and core (see below) to do just that.
Glute activation. Any work using the lower body should include the bum to make movement more effective and less pressure on the stabilising muscles in the lower back.
Shoulders and Rhomboids (mid back) to enable better function in movement and the position of your posture.
Core Activation to link upper and lower body using static and dynamic movements. Like the lunges they should be performed through all planes of motion to activate all core muscles - sensible and practical really.
Not only does this prepare the body for what you are about to do but gives you endless warm up routines to work with that engage the mind and truly prepare you for your workout or sport.
I think the biggest mistake people make is just thinking about their workout without preparing and seem hesitent to work hard in their warm up. Make time for a specific, outcome orientated warm up and your chances of injury will drop dramtaically, your efforts will increase and so will your results.
Get sweaty and out of breath in your warm up and keep it specific. Only use a football if you’re a footballer folks.
Laters
Mike Bach
Plan To Get Better Results
Even in our Boot Camp I get the members to perform warm ups drills that feel like they’re part of the main session and tick all the boxes above.
Want to address any weaknesses and imbalances that can cause injury? Find out why all our Manchester based Personal Trainer clients undertake a Kinetic Chain Assessment.
