Do you want better workouts and better fitness results? Then you have to warm up and get flexible!

In our Sports Performance Center everyone warms up and uses flexibility training to improve performance and results.

Now, there's a gulf of difference between stretching and flexibility training

Stretching is simply applying pressure against the muscle's natural response (called a myotatic stretch response) until the fibers of the muscle begin to lengthen. This may or may not always be a good idea.

Flexibility training is the process by which we develop the ability within a muscle, muscle group or around a joint to move within a full range of motion (ROM) with stability and without limitation, at varying speeds and in all planes of motion.

How do we do that? Good question! First, we need to get muscles warm. We can do this with some simple movement exercises, like skipping, light jogging and lunges for the lower body and push up rotations, rotational punching and light medicine ball work for the upper body.

Here's some suggestions for movement-based warm-ups:

1. "Playground" Skipping - Just a loose, low knee, quick step skipping movement. Keep hands and shoulders loose and skip for about 10-15 yards. Try 2-4 reps.
2. "Knee-up" Skipping - Sometimes referred to as the "A" skip (although it seems trainer has a different definition of "A" and "B" skips), this one looks a lot like the Playground skip, with one notable difference. Here, you will sharply draw your knee up on each skip. This creates a sharp double tap response on the rear, or ground foot. Again, 10-15 yards for 2-4 reps.
3. Lateral Skipping - Try the Playground or Knee-up skip going sideways. Work hard to not crossover step. You'll find the drive here coming from the trailing leg. 10-15 yards for 2 reps in each direction.
4. Popcorn Walks - This one's tougher than it sounds. Try walking in a straight line, while on each step, you place your weight on the front foot (flat on the ground) and bend through the hip and knee to touch the ground. Touch on the outsides of the feet "popping" back up to take another step. Go slowly at first, and keep your steps short. Try 10-15 yards for 2 reps.
5. Air Punches - Simple. Stand with feet shoulder width apart. Bend the knees and draw the bellybutton inward, tightening the abs. Rotate the shoulders in one direction, reaching a "punch" as far forward as you can. Draw that punch back as far as possible, while rotating the shoulders the opposite way and "punching" as far as you can with the other hand. Exaggerate the shoulder rotation, all while keeping the bellybutton and abs tight, minimizing hip rotation. Move faster as you master it. Try 50-100 moderate speed punches, for 1-2 sets.

Warm-up movements should be performed with 2 ends in mind: 1.) create blood flow to muscles and joints, and 2.) reinforce proper functional movement patterns.

Beginning with a solid functional warm-up will help create and reinforce the kind of functional ROM athletes (and everyone else!) need to improve sports performance.

We do recommend and program in some "stretches" in the warm-up phase. These, however, are usually integrated into the movements we're using, or directly related to them. More on those in future writings.

If you'd like more information on this topic, contact us through the website: http://www.allstarsportsacademynj.com