Tagged as: athletic training

Dynamic Warm-up principles

The aim of the warm-up is to prepare the whole body for an intensive workout. Sport disciplines like football, ice hockey, basketball, martial arts, etc. are characterized by high-intensity, multi-dimensional moves with sudden changes of pace, with action speeding, slowing and often changing its direction. Therefore, the warm-up exercises also have to performed dynamically, so that they match the movements that appear in sport discipline. Moreover, effectiveness of a warm-up also depends on series of active rest phases, properly intertwined into the warm-up. Optimal warm-up time is 5 to 12 minutes.


  1. Begin with simple exercises and perform them at a slow or medium pace.
  2. Eliminate stretching exercises – the aim of the training is to cause concentric muscle work and to avoid muscle stretching.
  3. Progressive increase in difficulty and complexity of exercises.
  4. Gradual increase in warm-up’s intensity.
  5. As you proceed through the warm-up, introduce more complicated exercises in which spontaneous reactions in unstable, labile training conditions will play the key role.
  6. Put emphasis on performing all the exercises with enthusiasm and high motivation.

Forward lunge – functional foundation of legs strength

The synchronous flexion of the knee joint and the hip joint and their consequent extension is the most effective exercise that develops lower limbs strength (especially of the quadriceps femoris muscle). In training terminology, this exercise is called a squat and all of its variants do improve leg strength.

In every sport lunge plays a key role, namely, the forward lunge. While the energy transfer in squats occurs vertically with a parallel distribution of forces (the body weight and potential additional weights) and the movement structure itself cannot be transposed onto activeness in fight, the lunge entails energy shifts in various directions (generally in the horizontal plane) and the physical loading of the lead leg.

Furthermore, the forward lunge has many variants and applications which depending on the aim of the training can act as strength, coordination, explosive, speed or flexibility exercises.

Main assets of lunge:

  1. Energy transfer in the horizontal plane, in all directions with possibility of adding hand actions and rotational motion of torso.
  2. Possibility of performing the exercise for both sides (left and right)
  3. Structural similarity to sport moves
  4. Possibility of progressive increase in the weights, intensity and difficulty by introducing exercises on unstable surfaces.