Reduce Injuries by Integrating Strength & Conditioning into Your Warm-ups

Whether before a gym-strength session, field-based conditioning, or before sports practice or competition, it is generally accepted that all training should start with an effective warm up.  From an objective perspective the warm up is viewed as a catalyst for high-sport performance and to reduce the risk or minimise injuries.    Clearly, these are large claims, and if true, the warm up should be viewed as an important component within the athlete’s development. 

Usually, the warm up is split into two areas – a) the actual warm up which normally consists of general movements or drills, for example, jogging, that increase the temperature of the body, elevates the heart rate, blood flow, and breathing rate.  The acute changes from the active warm up is associated with an increase in temperature of the working/active muscles, promotes faster nerve conduction rates and a range of metabolic reactions (5).   b) - The second part of the warm up is slightly more ambiguous with coaches and athletes selecting a preference between static stretches, mobility, or dynamic stretches.  Clearly, the inclusion of any type of stretching or mobility is to enhance joint range of motion.  The main difference between static stretches and mobility/dynamic stretches is that static stretches tend to be held at the point of tension for 10 – 30 seconds either actively or passively, as this elongation of the muscle is thought to reduce resistance at the joint and thus allowing a greater range of motion.  Mobility/dynamic stretches on the other hand are performed in a flowing, active and frequently rhythmical action that reduces heat loss within the active muscles and stimulates synovial fluid to enhance range of motion.  Investigating the justification to include static or dynamic stretching in the warm up does need to be considered, as for example, there's little evidence suggesting that static stretching reduces the risk of injury (1, 16, 20, 22, 26).  Furthermore, performing static stretches in the warm up has reported a drop in force production (4, 8, 23) and running speed (7, 13).   Conversely, dynamic stretches which are more active and potentially keeps the body warm do not show a drop in performance characteristics (3, 21). 

Therefore, it seems that movements that increases the body's temperature and dynamic stretches that promotes mobility do play a role in performance, or better still, athlete preparation, as there are physiological factors from 'warming up' that seem to facilitate readiness/preparedness.  But what about injury reduction? Have we been sold a dream that the warm up can reduce injuries? And what about warm ups for youth development, do these play a vital role? 

Warm ups & Youth Development

When incorporating warm ups into youth development, especially sport training, we need to consider the warm up slightly differently than just an acute/immediate session preparation, but also as a part of their long-term development.  Youth’s schedules are extremely busy with schoolwork, the constant studying for exams, and sport practice and competitive games.  Unfortunately, this may explain the lack of time for athletic preparation increasing the risk of injury (15).  With a limited face-to-face time with youth athletes, this clearly positions the warm up as an important component, as several fitness qualities – physical capacities and skills can be delivered (17). 

As previously discussed, all sport coaches and PE teachers will start their session with a warm up, but by utilising the warm up as quality practice time, this will accumulate to an essential amount of training volume – for example, a duration of a warm up is approximately 10 – 15 minutes.  Let’s say the athletes train an average 3 times a week – using the warm up as good quality practice time equals between 120 – 180 minutes per month or 1,440 – 2,160 minutes per year.  When it comes to youth development, the accumulation of deliberate practice is clearly a key factor (19).

The great thing about this, is that the sport coach, PE teacher, and youth athlete do not need to look for extra time, as time now is not a barrier, it’s implementing the warm up in a slightly different way.  There are clear examples of how a well-structured warm up can aid in athlete development.   An extremely common warm up, especially within the strength and conditioning circles is known as the RAMP warm up (17). 

The Main Components of a RAMP Warm up

The RAMP warm up consists of 3 main components.  Raise, Activate and Mobilise, and lasty Potentiate.  By using the RAMP acronym, this can help sport coaches and PE teachers to select appropriate drills or movements.  For example, we have discussed the importance of activities that generally elevate the heart rate, breathing rate, and core temperature, including muscle temperature.  Jeffreys (17) in his RAMP model, argues that the drills and movements can be varied more than just jogging to expose the athletes to a range of skills.  Obviously, these skills can start simply and as the athletes develop and matures, the movements can be made more complex – thus utilising that time effectively both in 'warming up' and the practice of skills.  The next component is Activate/Mobilise, where the athletes can practice a series of bodyweight movements, for example, squat, lunges, and hinge.  The rationale here is not to allow the body to cool down (loss of temperature often reported when performing static stretches), while dynamically activating muscles and taking joints through a full range of motion – promoting synovial fluid.  Again, the bodyweight movements can start as simple movements and easily made more complex through – adding speed, coordination (complexity of the movement), and a greater range of motion (greater amount of work).  The last component – Potentiate is to further drive and increase the intensity/intent of the movement/drill, so that it is comparable (or even greater) to the main session, as the athlete may benefit from a higher neural drive.  The movements or drills in this last component tend to be fast, dynamic, and frequently utilise the stretch-shortening cycle. 

The Ramp warm up is an excellent model and is highly recommended to use before all types of sessions, including gym, conditioning, sport-practice, and competitive games.  The only consideration I would give regarding the RAMP warm up when coaching youth athletes is surrounding the potentiate component.  As youth athletes are still learning different movement strategies to execute motor skills or tasks.  More time in the warm up can be dedicated to skill development through the spectrum of movements – slower bodyweight strength training (activate/mobility) and dynamic actions that incorporate the stretch-shortening cycle (plyometric type movements - jump, bound, cuts, and skips).  This embeds a variety of learning for the youth athletes, especially coordination (inter/intra-muscle coordination), which may be a key element in minimising injuries (21, 24).  As the athlete matures, develops and becomes more skilful the RAMP warm up can evolve with the athlete.  The main aim of the warm up can still be based on athlete preparation, but some emphasis can also be placed on the potentiate mechanism (18), which may influence performance.

The FIFA 11+ Warm Up – Reduced Injuries Between 30 – 75% in Male and Female Youths 

Another clear example of how a well-structured warm up/programme with its aims in athlete preparation and injury reduction is the FIFA 11+ model/programme (12).   The FIF11+ programme has evolved from the first edition 11, with a clear aim in trying to reduce lower limb injuries, especially knee injuries including anterior cruciate ligament (ACL’s) (6).  If implemented well within the football clubs, meaning that the coaches deliver the warm up programme before each session (average ~2 sessions per week), injuries can clearly be reduced, including in the young and female players (25, 27). The FIFA 11+ model or programme is similar to the RAMP warm up, however, the FIFA 11+ programme has 4 main components.  a) a series of running at different speeds, along with some dynamic or active mobility/stretches.  b) The programme recommends a series of strength-type exercises (activate) for the main muscle groups – squats, lunges, and single-leg squats.  c) - Furthermore, the programme also includes a series of balance-type drills. d)- The last component of the warm up is a series of jumps that utilise the stretch-shortening cycle.  The FIFA 11 + programme has been well studied within football teams/clubs and reports a reduction of injury between 30 – 70% (2, 9).

Integrate Structured Warm ups into Your Sport Practice to Develop Athlete Skills & Reduce Injury Rates

PE teachers and sport coaches have an excellent opportunity to embed structured warm ups into every session as a part of their long-term athlete development programme.  Both the RAMP and FIFA 11+ warm up/programme are clear examples, and seem to be highly effective but only if the below components are delivered -

By incorporating a 10-15 minute well-structured warm up, the youth athletes are exposed to a range of skills along the capacity – skill spectrum.  As the drills are not loaded, many of the drills will be towards the skill end of the spectrum (force expression) and drive coordination-type adaptations, which are strongly associated in reducing injuries (11, 14).  However, for the warm up programme to be effective and successful (reduce injury risk), the programme relies on the below factors -

• Compliance from the sport coach and PE teachers to incorporate the different warm up components/effective neuromuscular type drills
• Frequency – minimal of 2- 3 sessions per week – this drives the training volume/accumulation of skills and athlete development over weeks and months
• Add variation to the movements and drills as the athletes mature and become more skilful – speed, complexity, decision making qualities
• Athletes focus on their movement – effort and intent – deliberate practice – some coaching/feedback on the athlete’s movements and/or alter drills to the athlete’s skill level

We know that a lack of general athlete preparation is linked to higher injury risks, especially in youth athletes.  This is probably due to neuromuscular function and the athletes not being able to cope and manage high forces which they experience in their sport.  Using the warm up time to introduce strength and conditioning to all youth athletes will help them to learn and gain confidence in their movement strategies – running, cutting, bodyweight strength, and drills that utilise the stretch-shortening cycle – the learning of these essential skills is the first step in reducing injuries in our youth athletes.

Youth Strength & Conditioning Software for Schools, Sport Clubs, and Academies.

We support schools, sport clubs, and academies to promote youth strength and conditioning.  The Youth Strength & Conditioning Software helps to deliver a long-term physical development plan, which helps to reduce injury rates, promotes sport readiness, and aids in sports performance.

• Athlete tests, benchmarking, and monitoring.
• Athlete app – all forms of strength and conditioning drills, including neuromuscular training.
• Track training adherence, loads, and forms of strength training.
• Youth strength and conditioning curriculum.
• Library of sessions plans.
• CPD workshops.

References

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