Warm-ups can put a chill on performance.
When it comes to warm-ups, every team has a slightly different way of preparing for the match ahead.
At the elite level, teams tend to follow a similar structure, largely due to a training staff that stays abreast of current research. The commonalities end, however, as access to professional trainers becomes more limited. Most club teams follow the lead of a coach or captain rather than warm-up protocols based in science.
Yet even a top-notch training staff can get it wrong; old-school warm-up practices are still part of the culture of professional sports.
That said, the goal of a warm-up is well understood: increase body temperature and blood flow so the muscles and surrounding joints become more responsive and prepared for physical activity. Although there’s a neurological element to warm-ups, most research focuses on the physiological aspects of preparing the body for a match or workout.
Keep in mind that different athletes and different sports have different demands. A gymnast doesn’t warm up the same way as a track athlete.
A soccer player’s warm-up will be different from a football player’s pre-game routine. Understanding the demands of a particular sport is an important step in designing an effective warm-up. That said, quick bursts of speed, rapid changes in direction and jumping are the most common movement patterns in team sports.
In an effort to examine optimal warm-up strategies, a group of Portuguese researchers reviewed recent studies on warm-up protocols proven to benefit performance. Most recommended beginning an active warm-up with aerobic exercise that slowly increases in intensity until it reaches game-like conditions. This should be followed by range-ofmotion and sport-specific exercises — a protocol common among teams and individual athletes alike.
What most teams haven’t picked up on, however, is that warm-ups, which normally last 20 to 30 minutes, can be just as effective in about half that amount of time. In fact, some research has shown that lengthy warm-ups can be detrimental to performance. In three of the studies reviewed, jumping, sprinting and agility performance after a 20-minute warm-up lagged behind the performance markers obtained after a 12-minute, small-sided game. Another study noted that a 23-minute warm-up performed by a professional team resulted in a four to six per cent decrease in explosive tasks, compared to pre-game activities that took less time. This suggests there’s a fine line between getting the body primed for a match and going into the game already feeling fatigued.
As for the content of a warmup, a few sprints performed at the end and the inclusion of dynamic stretching after the initial bout of light to moderate-intensity aerobic exercise resulted in optimal on-field performance.
It’s worth noting that static stretching — holding a stretch for 10 to 30 seconds — proved to be detrimental to performance, especially explosive movements.
This was in line with previous research that suggested static stretching is best left out of any pre-game prep.
Another important finding by the Portuguese research team was that the effects of a warm-up cool off rapidly. Core temperature significantly decreases and muscle temperature and heart rate return to baseline levels six minutes after activity. After 20 minutes of rest, gains in jumping ability decrease by 15 per cent. After 40 minutes, that deficit increases another five per cent, and sprint times decrease by six per cent.
Not only does this mean that a delay between a warm-up and the game will diminish any performance benefits gained, it also indicates that anyone who starts the game on the bench will be underprepared by the time they are called on to play. It also has an impact on the level of readiness when returning to play after halftime or between periods, with speed and explosiveness showing the greatest level of impairment the longer the transition between the warm-up and the start of the game.
How can teams manage a long transition between warm-up and play? Employ a two- to five-minute re-warm-up period featuring explosive movements like jumps and sprints, and/or keep the muscles warm through passive methods, like wearing heated clothing.
Environmental conditions also play a large role in this cooling-off period. Games in extreme heat or cold have a severe impact on how long it takes for the body to cool down, which has implications for sports played in cold arenas or hot stadiums and fields.
What does all this mean for teams interested in optimizing their warm-up strategy? First, limit your pre-game routine to under 20 minutes. Start with light aerobic activity, like jogging or an easy skate, and follow it with a few dynamic stretches targeting the muscles and movement patterns specific to your sport. Finish with a few high-intensity sprints and jumps.
Time your warm-up to finish as close to the start of the game as possible, employing re-warm-up activities (sprints and jumps) two minutes before returning to play if the transition between warm-up and game time is longer than 15 minutes. Other, more passive ways to keep muscles warm during long delays or cold weather conditions should be explored.