top of page

COACHES' SYMPOSIUM

MASTER THE ART OF

DYNAMIC WARM-UP & RECOVERY

DYNAMIC WARM UP SUMMARY

Dynamic warmups are scientifically proven to outperform static stretching, increasing core temperature, neural activation, and power output by up to 17%. Additionally, a proper warm-up routine serves as the opportunity for athletes to "dial-in" to find the mindset to perform at a high level. 

​​

The presentation covers 4 major key components of : Mindset, general movement, dynamic range of motion, and progressively intensified sport-specific movements. Demonstrations show brief (>10 mins), effective dynamic total body exercises targeting mobility, stability, activation and game-speed movement mechanics. 
 

RECOVERY SUMMARY
The recovery science overview discusses the importance of proper recovery, highlighting research showing it can reduce injury risk up to 30%. Evidence-based recovery techniques in the pillars of adequate sleep, proper hydration, nutrition (and protein!), active movement are all demonstrated.  Certain modalities, including but not limited to baths (epsom/ice), IASTM tools (massage gun, scraping, foam rolling...), compression, etc, have been moderately supported as well. 

 

FINAL NOTES...
Please note that these components of both dynamic warm-up and recovery can be easily modified and personalized based on time allotment, sport-specificity, and specific needs of your athletes.   


We hope you've found this a comprehensive, research-backed approach to optimizing athletic performance through dynamic warmups and targeted recovery strategies. Please see below for handouts and follow-up resources for continued learning and immediate implementation with your athletes!

​

 Download Symposium Presentation

​

GENERAL TEAM-SPORT DYNAMIC/NEUROMUSCULAR WARM-UP​

  • Jog (sideline to sideline) 1-2'

  • Carioca: Loud Hip Swivel, Hip Close High Knee Pop x 10 yds each

  • Walking DRoM (10 yds each): Quad CrossOver, Figure 4 Squat, Knee Hug to FO Lunge & Rotate, Reverse Yoga Lunge

  • Plank DRoM: Mountain Climbers x10 B, K2EX x5B 3” ISO, Drop Push Ups x8

  • Partner Leg Swings: Linear/Lateral x6B each

  • Alt Plyo Lunge Jump x5B

  • Foundational Sport Movement (10 yds each, unless otherwise denoted):

    • Low Pogos/Ground Contact Pops

    • A Position: ISO A Dual Pop Switch, Rx A Triplets (punch punch punch; quick quick stick)

    • Build Ups 2x20-30 yds

    • Power Shuffle

    • Rx Shuffle FF COD to Accel Hip Turn x10-20 seconds

bottom of page