2006 New Mexico Coaches Conference

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• 2006 New Mexico Coaches Conference
• Dynamic Warm-Ups

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Dana Cavalea CSCS

• University of South Florida-
• B.S. Sports Medicine
• Strength and Conditioning Specialist CSCS
• New York Yankees, Toronto Blue Jays, Pittsburgh
  Pirates
• SO WHAT!!

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So you think your Warm?
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Because you can do this???
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And this???
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Then why are you always doing this??
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Its a LONG ROAD Back..
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1 GOAL PREVENT INJURY
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Goal 2

• Increase Performance via Increased
• STABILITY
• BODY CONTROL/ BALANCE
• Ex. Derek Jeter

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Components of Athleticism
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So what do we do??

• Warm-UP the RIGHT WAY!!!
• Dont WASTE Time.. There just isnt enough of it
• DONT LET THEM SLIDE!!

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Warm-Up. Why?

• 1 - Increase Body Temperature
• 2- Create greater elongation of muscle tissue
• 3- Reduce muscle imbalances and movement
  impairments caused by tight muscles or clusters
• A.K.A INJURY PREVENTION STRATEGIES

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Types of Warm-Ups

• Run a Lappers
• Sit down and Static Stretch
• Form Runners
• Band Stretchers
• Partner Stretchers
• Im already Flexible

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The reality

• When done improperly.. These methods can be a
  waste of time!

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Methods of Stretching

• Static Stretching
• Dynamic / Movement Prep
• AIS Rope Stretching
• Partner Stretching

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Static Stretching

• -Suppresses the Nervous System preparing the body
  for rest
• Long static holds lasting from 15-30 seconds in
  duration
• Increases Range of Motion but could sacrifice
  joint integrity due to overstretch of connective
  tissue
• Used as a corrective stretching technique

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Dynamic Stretching

• -Innervates the Nervous System preparing the body
  for the intense activity to come
• - No static holds
• - Stretch progresses to movements that simulate
  game speed
• Allows muscles to remember elongated position due
  to an active contraction

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AIS Stretching

• Rope / Band Stretching
• - Actively Contract Muscle, followed immediately
  by Band/ Rope Pull Contraction

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Partner Stretching

• Athletes partner up, or work with trainer to work
  through greater range of motion

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So which method do we use?

• ALL OF THEM!!!!!
• Each method has its place..
• DON T BE THAT GUY!

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Create the MESH

• Mesh all of the methods together!
• Each method has a purpose..

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The Dynamic Warm-UP

• Objectives
• Warm-Up Body
• Work Explosive Characteristics
• Work Through Full Ranges of Motion
• Create PEMANENT Flexibility Gains
• Create proper movement patterns
• REDUCE THE RISK OF INJURY!

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Components of the Warm-Up

• Foam Roller/ Stick/ Tissue Work
• Static Flexibility- Restricted Areas
• CORE Activation ( CoreHipsShoulders)
• In-Place Movements (ex. OH Squat, Balance)
• Rapid Response
• Movement- Walking Lunge w/ Rotation, Elbow to
  Instep Rot, Worlds Greatest
• Build-Up Running/ Form Runs

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Progression

• Everything Comes Down to Progression!!
• Slow ? Fast

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VIDEO DEMOS

• Mini Bands
• Cook Band Corrective

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Skill Limitations

• The ability to execute is directly associated
  with an athletes athleticism, but most
  importantly, their bodies ability to
• PRODUCE, REDUCE, AND STABILIZE Forces

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Does it come down to coaching?

• The best coach and the best cues in the world
  cant teach an unstable athlete to hit off a
  stiff front leg!
• Physical limitations ex. Strength, flexibility,
  will caused decreased performance and frustration
  due to the inability to execute

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Skill Limitations
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WWW.MLSTRENGTH.COM

• Consulting and Program Design
• Team Motivation Seminars Nutrition
• Coaches Education
• ON-SITE TRAINING

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WWW.MLSTRENGTH.COM

• The Ultimate Baseball Training Manual
• Dynamic Warm-Ups DVD Regeneration
• 25 EACH DVD

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Thank you!

• The man who follows a crowd will never be
  followed by a crowd."