Wednesday, October 15, 2008

Modern sports training 2: Part II

Part II: Dynamic Mobility workout

This second part of training contains pre-workout exercises to give a valuable boost to competitive performances. So why is this neglected area so important?


“What you do just before your workout begins can have a big impact on what you are able to do during your workout.”

Many athletes prepare for a training session by carrying out some routine stretching exercises, but it's important to remember that although stretching helps to improve static (non-moving) flexibility, it does not do a good job at preparing body to move quickly and efficiently. That's why current recommends focuses much on Dynamic Mobility exercises before every workout. Here are the facts:

Dynamic Mobility exercises prepare body completely for the vigorous movements that make up the main part of workout. Most sports involve forceful, strenuous activity, and mobility exercises and drills stimulate your nervous system, muscles, tendons, and joints in a very dynamic manner, unlike stretching. Static stretching exercises simply elongate a particular muscle or group of muscles. Their value and proper usage are often misunderstood. It’s best to do them at the end of your workout as part of the cool-down, not at the beginning of a training session. This is because they bring body back toward a state of rest and recovery and allow focusing on relaxing and lengthening the muscles that have put under stress during workout. Placing static stretches at the beginning of a training session interrupts the natural flow of an optimal warm-up and fails to prepare fully for the dynamic movements that follow.

Making the transition to high-energy activity
Dynamic Mobility exercises are designed to warm up, stretch, and keep moving as one makes the transition from resting to high-energy activity. Following are examples of 2 mobility trainings that are recommended during pre-workout warm-ups. Warm up will raise body temperature, increase blood flow to muscles, activate nervous system, and prepare one fully for mobility exercises - and for a strenuous overall workout.

Here are the 4 stages of the dynamic mobility exercises are:

Upper body mobility
Neck mobility
Trunk and shoulder-girdle movements
Lower body mobility

These exercises allow muscular and nervous systems to progressively adapt to the movements. The final result will be significant, functional increases in mobility.

Why one should attempt to expand the mobility of his neck and shoulders?

Training focus has changed over the years from local muscular training to training of global muscular system of body. For example despite the leg muscles being the 'prime movers' during actual workouts one must remember that whole body functions as a unit - a 'chain' of interrelated parts. As a principle the movements should flow from stabilized proximal joints.

For example, if shoulders are stiff, it won't allow a quick, fluid arm swing while running further without a proper arm swing, legs will slow down and the workout quality will drop.

Mobility and flexibility training has a cumulative effect over an extended period of time. After about 4 weeks or so, appreciable gains in mobility, flexibility and ability to move smoothly during training sessions are noticed in workouts and further it is reflected in competitive efforts.

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