Lecture Series: Warm-up

Components of a Good Warm-up

The purpose of warm-up is to get all the body systems ready so that the desired activity can be performed successfully with without injuries. The best way to know when you are done with warm-up is the onset of perspiration. Exercises used during the warm-up should use all the major muscle groups of the body, with a focus on the muscles most likely to be used during the activity. 

Warm-up should happen as close to the event as possible. Why am I even talking about this? Working in the performing arts, sometimes performers do their warm-up then costumes, make up, etc, then the performance, but really the warm-up should be right before the performance. I've also seen ballet dancers do a full barre or dance class on performance day, which is a waste of energy. The warm-up should not be so vigorous that you have no energy for the performance or workout. 

Another thing you can do during warm-ups is practice perfect technique in slow motion. I try to add jump training, especially in pre-teens and teens, to help prevent ACL injuries which are more prevalent in females than males. An easy jump training warm-up is bunny hops. 

There should be no static stretching during warm-up, instead do active/dynamic stretching. Static stretching is when you hold a stretch for a period of time, research has showed that more than 2 minutes is not beneficial for muscles. Active/dynamic stretching is basically moving through a full range of motion. The American College of Sports Medicine created guidelines for stretching: "Flexibility exercise is most effective when the muscle is warm. Try light aerobic activity or a hot bath to warm the muscles before stretching." I don't agree with the hot bath idea, it's not a practical before dancing or exercise. 

I had the opportunity to be a volunteer when Salt Lake hosted the US Figure Skating Championships in preparation for the 2002 Olympics. I was a "drug escort", which means I walked around with the figure skaters before they did their drug test and wrote down everything they ate or drank. I ended up being Sarah Hughes escort, she was just a kid back then. But the lasting thing I learned from that week was watching Michelle Kwan warm-up before her long program. She took her time and did all of the above advice. It doesn't matter if you are an elite athlete/dancer to the SAHM walking your kids to the park, warm-up is important for your body to prevent injuries.

Warm-up Examples

Walk/Jog/Run/Sprint progression

Side ways glides

Jumping jacks

Bunny hop

High knees/Butt kicks

Figure skater

Upward/Downward Dog

Grand battement/arabesque switch

Lunges

Squats

Rockette stretch

PVC pipe arm motions