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:
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.
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.
Plos One [PLoS One] 2017 Jan 06; Vol. 12 (1), pp. e0169660. Date of Electronic Publication: 20170106 (Print Publication: 2017).
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.