Myofascial release techniques
One of the newer warm up techniques to become popular is the use of foam rollers and trigger balls for myofascial release . A broad body of research has provided good evidence to support the use of these tools . A warm up routine consisting of both a dynamic warm up and a self-myofascial release , totalbody foam rolling session resulted in overall improvements in athletic performance testing ( Peacock et al . 2014 ). Foam rolling , while found to reduce quadriceps DOMS , was also associated with reduced outcomes in performance tests related to speed , power , T-Test , and dynamic strength endurance ( Pearcey et al . 2015 ). A foam roller used on the hamstrings was shown to increase sit and reach ROM ( 4.3 per cent ) within five to ten seconds without any additional performance impairments ( Sullivan et al . 2013 ). But , as always , there is conflicting evidence , as shown by Evans ( 2014 ) which found selfmyofascial release to be no more effective than passive rest in increasing ROM or isokinetic force production of the hamstring muscle group . But , generally , most research is showing myofascial release appears to have a range of potentially valuable effects for both athletes and the general population , including increased flexibility and enhanced recovery ( Beardsley 2015 ).
Neuromuscular activities
Neuromuscular training programs have been promoted as a more ideal warm up because they improve joint position sense , enhance joint stability and develop protective joint reflexes , ultimately preventing lower limb injuries . Neuromuscular training activities used as a warm up may include stretching , bodyweight strengthening , plyometrics or jumping drills , core stability , agility drills , and balance activities .
A systematic review by Hübscher et al . ( 2010 ) on neuromuscular training programs for sports injury prevention indicated that multiintervention programs may reduce lower limb , acute knee and ankle injuries . The follow on review by Herman et al . ( 2012 ) supported the value of these types of activities prior to sportsspecific training and agreed that they may reduce risk of lower limb injuries if completed for a period of at least three months .
High-load movement-specific dynamic warm ups have been shown to enhance power and strength performance . For example , warm up swings with a standard weight baseball bat are most effective for enhancing bat speed ( Ackermann et al . 2015 ) and ballistic exercises may enhance performance in jumps and sprints ( Maloney et al . 2014 ).
Overall value of warming up
The 30-second article
• Aerobic warm ups have little or even negative effect on stretching , but can improve performance in intense activities like cycling and rowing
• Most studies have found that stretching pre or post-exercise does not provide any reduction in muscle soreness or injury occurrence , and has negligible impact on power and performance
• Although not unanimous , most research suggests myofascial release can have a range of positive effects , including increased flexibility and enhanced recovery
• Used as a warm up for sports , neuromuscular training activities such as plyometrics or jumping drills , agility drills and balance activities , may reduce risk of lower limb injuries
• There is value in warming up , so long as it is not fatigue-inducing and focuses on the body parts that will be used in the subsequent performance .
Fradkin et al . ( 2010 ) performed a systematic review on the effects of warming up on physical performance . The majority of the 92 different warm up combinations ( 79 per cent ) in the review showed that performance was improved after a warm up , 3 per cent showed no change and 17 per cent found warming up had a detrimental effect on performance . While the style of warm ups varied , from aerobic activity and stretching to strength exercises and circuits , the review also noted that where performance was negatively influenced , 64 per cent of the warm ups weren ’ t suited to the actual training activity , weren ’ t specific enough to the activity in question , or weren ’ t of long enough duration to change muscle temperature . The review concluded that there is still value in warming up , but that the warm up should focus on the body segments that will be used in the subsequent performance and should not be so intense in nature as to fatigue the participant .
Summary
Current evidence shows that warm ups may impact on the effectiveness of the training session conducted . It has also shown that there is not really a single warm up style that suits all activities . As a trainer your goal should be to develop a warm up routine that is not only specific to your proposed activity , but relevant to the individual client , while still managing any time restraints . Significantly greater research is required to assess the specifics of the varied styles of warm ups and their value to the desired training outcomes . What we can say for certain is that the traditional model of a five-minute cardio warm up and static stretch may not be ideal , and there are certainly better options available that will be of greater value to your clients .
Dr Mark McKean PhD AEP CSCS is a sport and exercise scientist and Level 3 Master Coach with ASCA . He is Adjunct Senior Research Fellow at USC and editor in chief for Journal of Fitness Research .
28-30 APRIL 2017 / ICC SYDNEY
Mark is presenting at FILEX 2017 – find his sessions at filex . com . au or in the brochure accompanying this magazine
NETWORK SUMMER 2016 | 37