Dynamic Warm-Ups: Part 2

Dana Cavalea: Performance Training for Baseball

So, we talked about Dynamic WARM-UPS in the last 2 posts, and this is the new buzz word surrounding training for sports, so, sometimes many think that since this is the new "way" to warm-up, its the only way to warm-up. Much like the Functional Strength Training Revolution that is now taking place, with med balls, physioballs, and training movements in a free environment rather than machines, Dynamic Warm-Ups are in, but we can not throw out the methods of the past.

With this being said, we must focus on static stretching methods as well as Dynamic. How do we use static stretching in a new world of Dynamic Movement? The way we do it is by using static stretching on the areas of the body that are typically overly tight on ballplayers. These areas of the body include the following:

1. Hip Flexors
2. Glutes/ External Rotators
3. Obliques/ Intercostal Mucles
4. Hamstrings

These 4-Major Areas of the body should still be addressed by static stretching, which will require the athlete to hold a stretch position, then back off, then repeat again. Back in the day, it was said to hold a stretch for 30 seconds, but the reality is, a more effective means to increasing tissue length and extensibility is to hold a stretch for 3-5 seconds, then back off, then repeat again through a larger range of motion.

So, its simple, stretch the hamstrings by using the stretch above, leaning into the stretch for 3 to 5 seconds, then get off it, then get back on it at a new range of motion.

As we continue to speak about static stretching, we will talk about using angles to increase depth.

"TRAIN HARD"

For more from Dana please check out his blog.


Dana Cavalea and Major League Strength serve as baseball performance strength and conditioning consultants for all Baseball Factory events. Dana currently serves as the Director of Strength and Conditioning for the New York Yankees. He has also spent time with the Pittsburgh Pirates and Toronto Blue Jays. Dana founded Major League Strength, a company that works to provide athletes with first class professional training and a dynamic program designed to elicit positive results in all aspects of Human Movement and Sports Performance. Dana is certified by the CSCS, NASM-PES and the USAW.

Dynamic Warm-Ups

Dana Cavalea: Performance Training for Baseball

So we started to talk about Dynamic Warm-Ups in the last blog entry, but it is important to realize that DYNAMIC WARM-UPS are composed of several different parts. They are outlined below:

-Balance
-Core Activation
- Footwork/Quickness
- Muscle Tissue Elongation/ Increase in muscles temperature

These are the main goals of any warm-up. In baseball, we like to place a special attention on releasing the hip flexors, elongation the hamstrings, and activating the glute muscles in order to ensure optimal hamstring length and glute function. This in itself will work to lower the predisposition of lower body injuries. Typically, due to all the squatting and single side rotation done during the game, these assymmetries will develop and cause a breakdown somewhere in the lower body.

If we are able to work the core each day, balance each day, footwork, and elongate tissue each day, we will work to maintain an optimal situation for the body. The exercise above illustrates a movement that will activate the core, while at the same time keep the glutes firing and release the hip flexor. The key to remember is a Dynamic Warm-Up can be a mix of STATIC STRETCHING and MOVEMENT, it is not a one or the other thing. In the next few posts we will go over static stretching uses, and exercise selection for Dynamic Warm-Ups!

"TRAIN HARD"

For more from Dana please check out his blog.


Dana Cavalea and Major League Strength serve as baseball performance strength and conditioning consultants for all Baseball Factory events. Dana currently serves as the Director of Strength and Conditioning for the New York Yankees. He has also spent time with the Pittsburgh Pirates and Toronto Blue Jays. Dana founded Major League Strength, a company that works to provide athletes with first class professional training and a dynamic program designed to elicit positive results in all aspects of Human Movement and Sports Performance. Dana is certified by the CSCS, NASM-PES and the USAW.