Strength Report: University of S. Florida - Static Stretching & Dynamic Warm Ups

by: Ron McKeefery
Asst. Athletic Director, Strength & Conditioning, University of South Florida
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At the University of South Florida we begin each workout with our Static Stretching and Dynamic Warm Up routines (See Charts). The goal of this article is to provide you with structure. Each of you have your own stretch routines and warm ups. They could be easily inserted into this part of the workout. However, I would like for you to consider the goals of static and dynamic stretching; the possibility of adding some sprint mechanics into it; and how strength training will benefit your flexibility.

It is well researched that stretching reduces the risk of injury, helps reduce delayed muscle soreness, lengthens muscle fibers and increases circulation. For us it also provides a definitive start time and opportunity for the players to prepare mentally for the workout at hand. Players are considered tardy if they come in after we have started our static stretch routine.

Warm ups traditionally have been used to simply increase core temperature. Improving flexibility, coordination and skill acquisition are more reasons to incorporate a Dynamic Warm Up into a program. However, at South Florida we have found that the best way to teach sprint mechanics is to incorporate them into our dynamic warm up. We use our dynamic warm up as a time to work on our sprint mechanics. To truly teach speed technique you must slow the movements down. Several coaches try to teach speed while they are conditioning. It is hard to take the time during conditioning to teach. During conditioning you are trying to prepare the athletes’ anaerobic capacity but additionally you are trying to prepare the mind. In this regard it is difficult to challenge the body both mentally and physically if you are slowing down movements. We have identified our warm up as a key time to reinforce good sprinting mechanics. This allows us to train for speed every day. It is one of the reasons everyone we play speaks to our team speed.

Another major aspect of our flexibility training is strength training through full range of motion. Resistance training of any kind shortens the muscle if it is not done through the full range of motion. I give our athletes the example of a leg curl. If you perform the leg curl to 45 degrees rather than the full range of motion your muscle has only been prepared to lengthen that far under stress. I ask them, “What happens when you are trying to chase that quarterback down or out run a DB to the end zone and you have to lengthen that hamstring to full extension?” That is when muscular injuries occur. It is important that you prepare a muscle fully for the rigors of competition. To do so you must strength train through the full range of motion. In our facility we are fortunate to have selectorized and plate loaded equipment that has easily identifiable seat settings. This makes it easier to set the athlete in the proper position to be able to go through the full range of motion.

At the University of South Florida we do a combination of static stretching, dynamic warm ups and strength training through the full range of motion to enhance our athletes’ flexibility. Remember that this can be an existing program you have already in place; or, you could use what has been provided in this article. It is important that thought is given to placement of the different aspects of your program. Obviously, speed is a major part of our program. We emphasize to our athletes that we're training them every day to get faster. By getting stronger they are also increasing their range of motion. By placing this early in our daily training schedule and reinforcing the same concepts through our resistance training, it becomes ingrained in our athletes. By educating our athletes, with results backing up what we are stating, athletes trust in the program.

Daily Training Schedule (1)
I. Static Streching and Dynamic Warm Up.
II. Total Body Movements.
III. Single Joint Movements.
IV. Core.
V. Grip.
VI. Neck.
VII. Skill Development.
VIII. Prehab/Rehab.

Static Stretch Routine (2)
I. Isolated Right Hamstring (Left over Right).
II. Isolated Left Hamstring (Right over Left).
III. Standing V (Right, Left, and Middle).
IV. Groin Right.
V. Groin Left.

Dynamic Warm Up
I. A walks 1 x 20 yards.
II. A skips 1 x 20 yards.
III. B walks 1 x 20 yards.
IV. B skips 1 x 20 yards.
V. Glute Lunge 1 x 20 yards.
VI. High Hip 1 x 20 yards.
VII. Backpedal 1 x 20 yards.
VIII. Quick Carioca 1 x 20 yards.
IX. Power Carioca 2 x 20 yards.

This is the second in a series of Strength Report articles written by Coach McKeefery, exclusively for AFM. March’s subject: Total Body Movements.

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