The general goals of a warm-up are “to increase muscle and tendon suppleness, to stimulate blood flow to the periphery, to increase body temperature, and to enhance free, coordinated movement,” according to a group of U.S. Army researchers who studied the problem in 2006. A gentle jog accomplishes some of these goals—raising body temperature, for instance—but it doesn’t do much to prepare the specific muscles that will help you lift a weight, throw a ball, or cut sideways across the court. Instead, you need to perform a series of exercises that move your muscles through the full range of motion that you plan to use, at first gently and then with increasing vigor
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Power is defined as “force times velocity,” and it represents the ability to deliver a large amount of strength in a short period of time. The strength to hoist a heavy weight in a leg-press machine requires only force; the explosive power to leap high in the air requires both force and velocity. That’s why power is more important than strength in most sports.