WARM UP and COOL DOWN
WARM UP AND COOL DOWN Warming up and cooling down will improve players performance level and accelerate the recovery process needed before training or competition. The coach must encourage the player to regard the warm up and cool down as an essential part of both the training session and competition itself.
FUNCTIONAL FOUNDATION Warm-up must be gradual The warm-up session must start with general low intensity activities and progress to more movement specific and intense activities. The correct warm-up has outstanding effects in increasing players performance (balance, agility etc.), conditioning and injury prevention.
Increase speed of contraction and relaxation of warmed muscles Gain greater economy of movement because of lowered viscous resistance within warmed muscles Facilitate oxygen utilization by warmed muscles because hemoglobin releases oxygen more readily at higher muscle temperatures Facilitate nerve transmission and muscle metabolism at higher temperatures; a specific warm up can facilitate motor unit recruitment required in subsequent all out activity Increase blood flow through active tissues as local vascular beds dilate, increasing metabolism and muscle temperatures Reduce muscle stiffness through dynamic exercises BENEFICIAL FACTORS An appropriate warm up will
WARM UP AND STRETCHING Flexibility Flexibility is a component of Futsal that players often overlook. • When performed on a consistent basis, a warm-up and stretching routine provides improved coordination, awareness and greater efficiency of muscular contractions. • It is crucial to gain enough flexibility to reach and increase your progress. This is called functional flexibility. • There are 3 phases to improve your functional flexibility.
Elements of good Stretching FUNCTIONAL FLEXIBLITY Phase 1 -Static-active flexibility (also called active flexibility) is the ability to assume and maintain extended positions without external help. (For example, lifting your leg and keeping it high helps increase stride length to make you faster) Phase 2 - Static-passive flexibility is the ability to assume extended positions and then maintain them using your weight, the support of your limbs, or some other support. (For example, placing your leg on a bench, or a seated toe-touch) Phase 3 - Dynamic stretching is the ability of the muscles to move through a range of motion, (For example, seated windmills, leg swings, walking lunges and straight leg walks)
Relax It is very important to relax during the stretching routine Final word: Stretching should NOT be painful. Pain indicates either incorrect technique or a medical problem. If in doubt, ask a qualified health professional.
WHAT IS MUSCLE STIFFNESS ? • The ratio between the change in muscle resistance and the change in muscle length • Muscle stiffness is directly related to muscle injury risk and so it is important to reduce muscle stiffness as part of a warm up • Dynamic stretches - slow controlled movements through the full range of motion - decrease muscle stiffness.
WARM UP DURATION A routine warm-up for players must be between 25-30 min. Players will be motivated to work hard and keep these principles in mind : Start with light stretching Light jogging General warm up Specific warm up
2 PHASES OF WARMING UP Phase 1 - General warm up Phase 2 - Specific warm up General and specific warm-up drills can be used to provide a very useful training effect.
Phase 1 - GENERAL WARM UP This phase elevates body temperature: • Light running, passing and static stretches • Perform 10 movements of the ankles, knees, • hips, trunk, shoulders and neck. • Then perform activities such as skipping, side-steps, forward • and backward movements to increase blood flow to the • muscles.
Other effective methods for general warm-up Dynamic stretching Joint movements These permit your joints to move more easily (by lubricating the entire joint with synovial fluid)
Phase 2 - SPECIFIC WARM UP Agility runs Link to session Mind-body connection
Use of the Agility Ladder or different sized cones is also a productive way of warming-up and implementing Futsal specific movements. Initially, it is important that the players go through the ladder slowly so that they can concentrate on proper movement patterns and to emphasize quality of work instead of speed. As they progress, they must be taught to look up and to be aware of proper body positioning. For the advanced players, passing drills can be incorporated in between 2 rows of ladder. Incorporate football techniques as they run through the ladders. This develop better reaction time, speed in technique and is very Futsal specific. SPECIFIC WARM UP Stimulating the nervous system for the body to perform faster and more explosively, especially for Futsal.
Jump training increases work capacity, foot and hand speed, and increases body temperature. SPECIFIC WARM UP Productive methods Warm up with jump training Highly recommended Specific jump and agility drills are beneficial for Futsal players
If however, you are planning a practice session that focuses on defense, then your warm-up activities should emphasize defensive activities. WARM UP Link Make the warm-up session as a part of your practice In most circumstances, a practice session would include the entire range of movement for Futsal
WARM UP Mind-body connection • As a player takes a shot, the mind sends a signal via the Central Nervous System (CNS) to the muscles to perform the movement. • By performing repetitive movements, the CNS develops the mind-muscle connection to respond in a more efficient manner. • This is useful when performing techniques. • Now the player is ready to participate in the main part of the session efficiently.
COOL DOWN OR
WHY COOLING DOWN IS IMPORTANT ? An appropriate cool down will: • Aid in the dissipation of waste products like lactic acid. • Reduce the potential for DOMS*. • Reduce the chances of dizziness or fainting caused by the pooling of venous blood at the extremities. • Reduce the level of adrenaline in the blood. * Delayed Onset Muscle Soreness ( DOMS)
COOL DOWN • Training session produce waste products • It is important to do an active cool down after sessions which raises the heart rate. This will circulate blood and flush waste products away from the muscles. • Stretching after a session is useful. • Static stretches are the best done at this stage as they help lengthen muscles back to their state at the beginning of the session.
COOL DOWN Consist of : • 5 to 7 minutes jogging/walking – to decrease body temperature and remove waste products from the working muscles. • 5 to 7 minutes static stretching exercises - help muscles to relax and increase range of movement.
THANK YOU AFC FUTSAL COACH EDUCATION ALI . TARGHOLIZADE