As the culture of rodeo evolves, so do the practices of its athletes. One crucial aspect that has been gaining attention among rodeo competitors is the importance of warming up or priming the body for optimal performance. In episode 113 of the Champion Living Podcast, experienced coaches Logan, Doug, and Paul discuss the significance of priming, the evolution of warm-ups, and the benefits of event-specific exercises. Let's delve into their insights to understand how a well-structured warm-up can help rodeo athletes perform at their best while reducing the risk of injuries.
The Shift from Static Stretching to Priming:
Historically, warm-ups were often an afterthought in exercise routines. Athletes would engage in static stretching, believing it could prevent injuries and prepare the body for the activity. However, recent studies have shown conflicting results, suggesting that static stretching may not be as effective as once believed. Instead, the focus has shifted towards dynamic priming exercises, which activate the central nervous system and specific muscles required for the event.
Understanding Priming:
Priming is the process of getting the central nervous system ready for a specific activity. It helps increase functional range of motion, improve immediate strength output, and reduce the risk of injury. Rather than doing generic stretches, rodeo athletes are now encouraged to incorporate movements that mimic the biomechanical demands of their specific event.
Event-Specific Warm-Ups:
To make warm-ups more effective, athletes should tailor their exercises to their particular event. For instance, bareback riders may benefit from squat-pattern exercises, while bull riders could focus on exercises that mimic a hinge pattern. Calf ropers can incorporate movements that replicate the actions involved in their event, such as curtsy lunges to imitate dismounting from a horse. Thinking about the muscles and movements required during the event allows athletes to create a targeted and relevant warm-up routine.
Exploring Innovative Ideas:
The podcast also discussed some innovative ideas, such as using a portable spur board as part of the warm-up. Although this may not be practical in most scenarios, the concept of event-specific warm-ups is essential. By experimenting with different priming exercises during practice sessions, athletes can find what works best for them and incorporate it into their pre-ride ritual.
Finding the Right Balance:
While priming is vital, it's crucial to strike the right balance between warming up and exerting oneself too much before the main event. A recommended time for priming is about five to eight minutes, but some athletes may find that a 15-minute warm-up feels more suitable. The key is to find the minimum effective dose that primes the body without causing fatigue or detracting from the actual performance.
In rodeo, as in any sport, warming up is not just an optional activity but a crucial step towards peak performance and injury prevention. By moving away from static stretching and embracing dynamic priming exercises, rodeo athletes can ensure their bodies are prepared for the specific demands of their events. Experimenting with event-specific warm-ups during practice and incorporating them into pre-ride rituals can enhance performance and contribute to a successful and rewarding rodeo experience.
The full length podcast episode is available on all podcast platforms
Click here for Spotify: https://open.spotify.com/episode/04N57CmIxTT1K55kj021rt?si=f1f850a1f5244a7a
Click here for Apple Podcast: https://podcasts.apple.com/us/podcast/champion-living-with-doug-champion/id1589855964?i=1000623158210
Watch full length episode on YouTube: The Game Changing Rodeo Warm up! | The Champion Living Podcast | Episode 113