List of Sports Conditioning Benefits that Flow from the Dynamic Warmup

List of sports conditioning benefits that flow from the dynamic warmup
(by Bruce Thomson)

*Free download! Print & take with you!* Dynamic Warmup Routine (pdf)

There are both long and short term sports conditioning benefits to be had from the Dynamic Warmup:-

Muscular System

Loosens the muscles and makes for less effort to "stretch them long" after each contraction in the running cycle.
Minimizes the risk of muscle and tendon tears.
Self diagnostic. Any tender or painful knots in the muscles (trigger points) will become obvious during the warm-up. They can then be treated by self massage before the start of the race, or attended to at the next stretching session.
Provides sport specific conditioning for the otherwise neglected calf and foot muscles.

Nervous System

Fine tunes the neuromuscular control systems (the spindle fibre sensory mechanisms are constantly changing, and in need of recalibration - the prescribed warm-up does this to perfection, whereas static stretching temporarily makes them worse).
Fine tunes the ballance systems (poor ballance means that the energy is expended in correcting the "speed wobbles".
Wakes up the brain ready for rapid neural firing (enables very precise and very rapid muscle contractions).

Energy System/Cardiovascular System

Switches the aerobic energy system to maximum output (without a warmup, oxygen burning will not optimise until 4 to 6 minutes into the race).

Hormonal

Respiratory

Minimizes the risk of exercise induced asthma (EIA). At about 7 minutes into a fast run the airways constrict. You know when this happens because the breath becomes wheezy. This happens to some extent in everybody, not just asthmatics. A full warm-up reduces this tendency. (If you are asthmatic, breathe through the nose during the warm-up, and for the first few minutes of the race or workout).

Whole of Mind and Body

Technically perfect performance of running drills teaches technically perfect running.

In summary, a warm up:

Increases comfort, speed, efficiency, agility, co-ordination and technical excellence.
Decreases the risk of injury and perceived effort.
Changes the mental outlook from sluggish and timid to focussed, alert, and calmly confident. You know that you have the edge!