The Perfect Warm-Up

The Perfect Warm-Up - True AP

Knowing how to warm up effectively can be the difference between your players surviving the preseason and thriving in the regular season or your players stumbling through the season due to preventable injury.

Traditional warmups take athletes through a series of static stretches. There’s value in traditional stretch-and-hold, or “static” stretching if done properly and done after a workout. However, static stretching routines performed before exercise increase flexibility only for a short time. There is little scientific evidence that such routines improve performance, reduce delayed-onset muscular soreness (DOMS), or prevent injuries.

The main purpose of warming up is to prepare your body for the upcoming movement. At TrueAP, we progress through a “Movement Prep” process of activating or “waking” the muscles, dynamically stretching them, and then exciting them so it is easier to call on these muscles when needed. As opposed to a traditional warmup, Movement Prep actually makes you stronger and produces long-term flexibility gains. You actively elongate your muscles in a series of movements, which can improve balance, mobility, and stability. Think of it as warming up with a purpose.

Movement Prep increases heart rate, core temperature, and blood flow to working muscles. By strengthening muscles in this new range of motion, you stabilize all the tiny muscles that hold the joints together. That will improve posture and performance and decrease potential for injury. Just doing Movement Prep alone can make your body stronger and more stable, and can also help increase speed and power output. Performing Movement Prep will allow you to keep pushing your body to the level needed while reducing the risk of injury. 

Check out TrueAP’s “Quick Guide to Movement Prep” and start using our sample routines today!