Don't run again without doing THIS....
Once again research proves it...
Nothing protects you from injury better than doing a dynamic warm-up within 30 minutes before running.
...and now we know it makes you FASTER TOO!!!
So...yes...I really am a nerd. I love finding new research that guides and shapes what we know so we can DO BETTER and prevent injuries! But when I saw this article comparing the FIFA 11+ warm-up to a dynamic warm-up, I couldn't read fast enough to find out who was the winner! Other physical therapists who I admire and respect have touted FIFA 11+ as a solid training program so I thought the Dynamic Warm-Up (DWU) had finally met it's match....but it PREVAILED!!
Just as I've recommended before, you don't have to do this exact dynamic warm-up but you need a routine that incorporates:
- a little strength
- a little flexibility
- a little balance
- good spine mechanics
- good knee mechanics
- takes at least 5 minutes to complete
- is performed within 30 minutes before starting your run
Here's to training smarter!!!
Now get out there and show everyone else how it's done!!
p.s. Here's the information and abstract for the article:
Acute Effects of Three Neuromuscular Warm-Up Strategies on Several Physical Performance Measures in Football Players.
Authors:
Ayala F; Sports Research Centre, Miguel Hernández University of Elche, Alicante, Spain.
Calderón-López A; Sports Research Centre, Miguel Hernández University of Elche, Alicante, Spain.
Delgado-Gosálbez JC; Sports Research Centre, Miguel Hernández University of Elche, Alicante, Spain.
Parra-Sánchez S; Sports Research Centre, Miguel Hernández University of Elche, Alicante, Spain.
Pomares-Noguera C; Sports Research Centre, Miguel Hernández University of Elche, Alicante, Spain.
Hernández-Sánchez S; Department of Pathology and Surgery, Physiotherapy Area, Miguel Hernández University of Elche, Alicante, Spain.
López-Valenciano A; Sports Research Centre, Miguel Hernández University of Elche, Alicante, Spain.
De Ste Croix M; School of Physical Education, Faculty of Sport, Health and Social Care, University of Gloucestershire, Gloucester, United Kingdom.
Source:
Plos One [PLoS One] 2017 Jan 06; Vol. 12 (1), pp. e0169660. Date of Electronic Publication: 20170106 (Print Publication: 2017).
Abstract:
No studies have analysed the acute effects of the FIFA 11+ and Harmoknee warm-up programmes on major physical performance measures. The aim of this study was to analyse the acute (post-exercise) effects of the FIFA 11+, Harmoknee and dynamic warm-up routines on several physical performance measures in amateur football players. A randomized, crossover and counterbalanced study design was used to address the purpose of this study. A total of sixteen amateur football players completed the following protocols in a randomized order on separate days: a) FIFA 11+; b) Harmoknee; and c) dynamic warm-up (DWU). In each experimental session, 19 physical performance measures (joint range of motion, hamstring to quadriceps [H/Q] strength ratios, dynamic postural control, 10 and 20 m sprint times, jump height and reactive strength index) were assessed. Measures were compared via a magnitude-based inference analysis. The results of this study showed no main effects between paired comparisons (FIFA 11+ vs. DWU, Harmoknee vs. DWU and Harmoknee vs. FIFA 11+) for joint range of motions, dynamic postural control, H/Q ratios, jumping height and reactive strength index measures. However, significant main effects (likely effects with a probability of >75-99%) were found for 10 (1.7%) and 20 (2.4%) m sprint times, demonstrating that both the FIFA 11+ and Harmoknee resulted in slower sprint times in comparison with the DWU. Therefore, neither the FIFA 11+ nor the Harmoknee routines appear to be preferable to dynamic warm-up routines currently performed by most football players prior to training sessions and matches.
