Dynamic Warmup

I was thinking of the following for pre practice and pre game warmup.

Here is a list of the ones I am considering:
1. slow jog across the field and back 2 times
2. backpedal - to hash and jog rest; across and back
3. carioca - to the hash and jog rest; across and back
4. walking high knees - to hash and jog the rest; across and back
5. walking lunge - to hash and jog the rest; across and back
6. high knee lunge - to hash and jog rest; across and back
7. straight leg kick - to hash and jog rest; across and back
8. side lunge - to hash and jog rest; across and back
9. running high knees - to hash and jog rest; across and back
10. running but kick - to hash and jog rest; across and back

Should I do any stationary dynamic strecthes like: arm swings, side bends, iron crosss? And how much is too much?

Thanks,

Coach Rob

CUI,

Using the example that I have used my whole coaching career near about, I liken a "cold musscle" to a rubber band that you take out of a refrigerator,, it doesn't take hardly any stretch at all without snapping. But, if you pull that same rubber band out of an oven where you have warmed it, it will stretch a long ways before breaking. I am totally converted to the dynamic stretching method after years of static routines! However, I still have a warmp up lap prior to the dynamic routine for the analogy drawn above. How do you accomplish this and not jog at all before your dynamic routines begin? I have heard all about the street kids who play basketball and just jump right in the game with no warm up of any kind and never suffer injury from that practice, etc. To me, that is a bunch of baloney.

oach Easton-TIGER ONE

Coaches,

We begin our dynamic warmup with calisthenic type movements in which the main goal is to elevate core body temperature. A number of movements can be used, such as jumping rope, jumping jacks, or any type of "running drills" (eg skips, light jogging, etc.). Pretty much anything that gets the body warmed up and the muscles "loosened".

Coach Easton, your rubber band analogy is RIGHT ON in my opinion...not only is it less effective to stretch cold, but research has also shown that static stretching AFTER a training session can increase range of motion up to 20%!!! Being able to stretch farther will lead to greater overall flexibility.

Not to mention, the benefits of a dynamic warmup in regards to its influence on the nervous system compared to a static stretching session are well worth the effort!

Hope everyone's season is going great so far.

Thanks for asking, Coach...we are 2 weeks & 1 day from our preseason scrimmage against a perennial top 10 team that has PLENTY of speed to go around. Keeping up with them will be a huge task, but it is a good opportunity for us because we PROBABLY won't see that kind of speed again this season until the playoffs.

As for us, we are looking pretty decent...we have a calm, cool and collective leader at QB who is getting better daily and we have a BRUISER at FB (5'10 241)...automatic 5-7 yard gain each time we run midline, belly or ISV just because of his size, strength and attitude alone! Our OLine is the strong point and we have a future college prospect at WR who will go up and get a ball! We have a couple of good H and Z backs, but we severely lack depth at that position. During the offseason, we lost 2 future D-1 RB prospects due to bad decisions made on their part. That hurts, but as you know...you gotta move on.

Defensively we are pretty athletic but we are lacking alot of depth. This is our 2nd year running the 3-3-5 and we did a great job stopping the run last year. We have a new set of DB's and not much depth, so we need to make sure we work hard in the defensive backfield. LB's are solid but all of them are new to starting at that position.

We are looking forward to playing as I'm sure everyone is. We had a GREAT winter workout season and our summer workouts went very well too...we have had no problems with conditioning up to this point. The only thing that makes it hard is this dang HEAT...haha. Oh well, thats what football in August is all about!

Hope things are good with you and your family as well, Coach.