An effective dynamic warmup is a MUST before your speed workout. A dynamic warmup will prepare your body best for your workout. Do static stretches after your workout or game (when muscles are warm) to increase your range of motion.
Accomplish the following during your dynamic warmup:
1. Make sure your "power center" is flexible. An athlete's "power center" consists of the glutes, hips, quadriceps and hamstrings. This area of your body is prone to some hard-to-recover-from injuries!
2. Your hip flexors need to flexible. Tight hip flexors cause many problems, including problems with your glutes and hamstrings.
3. When you warmup, practice perfecting running mechanics such as relaxing your face, shoulders, arms and torso. You will perform better when you are relaxed and you want your body to work like a "well oiled machine."
Some good dynamic warmup exercises are lunges, step ups, form running, heel sprints, ankle bounces, bounding, prancing and jump rope.
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Other things being equal, a muscular, powerful athlete will outperform a fat, slower or skinny, weaker athlete. Sports Fitness Hut's Fat Blaster Athletic Power Training System will give you your "lean and mean" athletic machine!
Mark Dilworth, BA, PES
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