What is a warm-up?
A warm-up is a session which takes place prior to doing
physical activity; usually a warm-up will consist of light cardiovascular
exercises combined with stretches.
What happens in a
warm-up?
Most warm-up sessions will include a combination of
cardiovascular exercises, stretching and strength drills. The cardiovascular
exercises are designed to increase circulation, increase body temperature and
bring the heart rate up, while stretching warms the muscles and prepare them
for the movements they will be required to carry out during the activity.
Explosive strength exercises, which may include sprint drills or jumps, gently
increase the level of intensity and prepare the body for sudden movements in
the game which will follow; these exercises should only be done once the
muscles are warm; this will prevent injuries.
Effects of the warm-up
The warm-up should gently prepare the body for exercises by
gradually increasing the heart rate and circulation; this will loosen the joints
and increase blood flow to the muscles. Stretching the muscles prepares them
for physical activity and prevents injuries. The warm-up is also a good
opportunity for an individual to prepare themselves mentally for the game ahead
and for a team to work together prior to the start of the game. Warm-ups can
also be used to practice skills and team drills.
How long should a
warm up last?
Most warm up sessions last between 20 minutes and half an
hour; this given the body plenty of time to gradually get ready for physical
activity and gives the player time to prepare themselves mentally.
Preventing injury
The most important reason for doing a warm up is to prevent
injury during exercise; keeping the muscles warm will prevent acute injuries
such as hamstring strains and will stave off overuse injuries by allowing the
body to prepare steadily and safely. In more static sports, such as cricket, it
is a good idea to stretch throughout the game as this will keep the muscles
warm and allow them to function effectively; substitutes should also continue
to run and stretch while they are waiting to join a game; this is commonly seen
in football matches where the substitutes jog, jump and stretch along the
sidelines.
The dynamic warm-up exercises should be tri-planar, full
body, and proprioceptive enriched, all of which are requirements of normal
sport specific movements. The exercises are designed to do one or more of the
following:
- Ÿ Enhance the tri-plane reaction of the body
- Ÿ Control center of gravity
- Ÿ Enhance spatial awareness
- Ÿ Enhance coordination and normal movement patterns
- Ÿ Introduce integrated isolation components for more advanced movement patterns
- Ÿ Prepare the whole body for any sporting activity or training session
- Ÿ Develop proper running form
*Perform the following drills and exercises in a 15 yard to
30 yard area.
Easy jog
Skip
Twister Skip
Side shuffle
Forward shuffle
Backward shuffle
Hips out shuffle backwards
Butt Kickers
High Knee Run
Carioca
Backward form run
Forward to Backward Run
Backward to Forward Run
Acceleration Runs
Stay Active, Stay Fit!
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