THE SCIENCE OF THE DYNAMIC WARMUP

Every football fan is well aware of the pomp and circumstance that occurs at a football game. The bands are playing, cheerleaders pumping up the crowd, tailgating parties in the parking lot, and announcers introducing all the players. But what do players do just before the beginning of the game to get them physiologically started?
If you arrive early enough you will see entire teams going through a very ritualistic warm up before each and every game. Some of these warm ups are probably similar to what your grandfather used prior to his high school football games. No offense to the grandfather's out there, but sports medicine has taught us that a dynamic warm-up is the most effective way to prepare the athlete.
The science behind the dynamic warm-up is derived from a series of scientific studies. I know this part can be boring but science is a good thing.
1) Increase of core body temperature by one to two degrees Celsius (deVries 1980)
2) Increased heart rate and blood flow to skeletal tissues (Karvonen 1978) This improves the efficiency of oxygen uptake and transportation (deVries 1980) Increase carbon dioxide removal (Karvonen 1978) Increase removal and breakdown of anaerobic byproducts, which includes lactate (Karvonen 1978)
3) Increase activation of the central nervous system This intern increase coordination, skill, accuracy, and reaction time (Hill 1927 cited in Shellock & Prentice 1985, deVries 1980)
4) Increase the rate and force of muscle contraction and contractile mechanical efficiency (through increased muscle temperature) (Bergh 1980& deVries 1980) and increase the suppleness of connective tissue (resulting in fewer incidences of musculotaneous injuries (Lehman et al 1970, Sapega et al 1981)
Wow!! Am I glad to have all that done!! Now I can give some simpler explanations on what these are, and how they can be used to become a better athlete. Hey, I have a master's degree, and I like to show off every once and a while!!
There are three ways a warm up can be used:
1) Warm up the core temperature of the athlete. This would also include increasing the heart rate to approximately 45-60% of the maximum heart rate (age is a consideration here), increase blood flow from the internal organs to the arms, legs and head, and most important fully activate the nervous system. In total, this is parasympathetic to sympathetic.
2)Training exercise related to improving overall athletic development and qualities specific to the sport the athlete competes in. This includes an increased plyometric effect, increased strength, increased range of motion (ROM), improved technique (in the particular exercises and other closely related exercise), increased speed, improved coordination, and increased endurance.
3) Assessing the present abilities of the athlete. This includes strength, speed, coordination, ROM, balance, endurance, and unilateral deficiencies (left and right) . The dynamic warmup is a series of ground-based calisthenics typically broken into a stationary phase, movement phase, muscle activation phase, and dynamic mobility exercises. These could further be broken down as related to the emphasis the workout will be following after the dynamic warm-up. The stationary phase would include exercise to achieve core temperature, increased blood flow to the limbs and brain, and activate the nervous system. These are all especially important after a long day in classes. This could include simple exercises like jumping jacks, high pogo jumps, front lunges, and scissor jumps. I think jumping jacks are especially important since the average football player gets into a bad habit of bent arm jumping jacks during the season, because of their shoulder pads. Full range of motion is better for shoulder and lat flexibility. The next time a wide receiver can't quit gets his hands high enough to make a catch, you'll see what I'm talking about. The movement phase includes exercises usually ranging from ten to twenty yards that focus on the ability to run correctly and change direction (COD). The focus includes where is the head in comparison to the toes, the use of the arms and maintaining the ninety degree "L", landing properly, toes pointing straight ahead, relaxed hands, relaxed face (jelly jaw), tucked chin, and other important running mechanics. This would include such exercises as skipping, carioca, and lunges. The muscle activation phase would include exercise to improve endurance, strength, and activate the central nervous system (CNS). The final group of exercise is used to improve mobility of the hip, lower back, and legs. Hip flexibility is a major concern of speed development coaches on all levels of sports. Exercises in this category would include the iron cross, mountain climbers, wide mountain climbers, and the cobra stretch.
I hope this article proves that a dynamic warm-up is far more effective than a static stretch, when preparing for a weight training, or running and agility workout.

WORKOUT WISDOM
There are 5 monkeys in a cage. Inside this cage is a staircase that leads up to a banana. The banana is hanging from a piece of string tied to the top of the cage. It doesn't take long before a monkey starts climbing the stairs in pursuit of the banana. As soon as the monkey touches the stairs, all the other monkeys are sprayed with very cold water.
A little while later another monkey decides to go after the banana. Sure enough, as soon as that monkey touches the stairs, all four of the other monkeys are sprayed with very cold water. Pretty soon, when another monkey attempts to climb the stairs, the other monkeys prevent it.
At this point, you can put away the very cold water, and replace one of the monkeys with another monkey. The new monkey will see the banana at the top of the stairs, and go chasing after it. But the four original monkeys will attack him so that he doesn't touch the stairs.
After another attempt and attack, the new monkey knows that if he tries to climb the stairs, he will get assaulted.
Now you can remove another one of the original monkeys and replace him with a new monkey. As soon as the new monkey goes to the stairs he is attacked, and the previous newcomer helps out in the beating, with enthusiasm. Next, a 3rd original monkey is replaced, and a 4th, and finally a 5th.
Every time the newest monkey takes to the stairs, he is attacked!! None of these monkeys have any idea why they are attacking one of their cage mates when he tries to climb the stairs, since none of them have been sprayed with cold water. Nevertheless, a monkey will never be allowed to climb those stairs again. Why not? Because as far as they know, that's the way it's always been, so that's the way it always should be.
I would like to thank Dietrich Buchenholz for that quote.