The importance of a Warm Up and Cool Down • It is essential to warm up and cool down before and after any physical activity. • The warm up and cool down can prevent injury and enhance performance. • The warm up and cool down should be part of every session of the training programme.
Purposes of a Warm up • The purpose of a warm up is to prepare the body and the mind for activity. • The warm up is both physical and mental. • It is not advisable to begin activity without a proper warm up and expect the body to adapt to the demands placed upon it.
Components of a warm up • Heart raising activity – • Pulse rate should be gradually increased to a level that is similar to that in the activity. • The blood that is pumped around the body will warm the muscles ready for activity.
Components of a warm up • Stretches – • Mobility in the joints should be worked on and warmed up with some gentle stretches. • The stretches should focus on major muscle groups and some specific ones for the activity.
Components of a warm up • Activity related practices – • Part of the warm up should include activity specific techniques or skills. • This will focus the mind. • For example dribbling drills in basketball, practice strokes in swimming. • The warm up should be completed in the same place as the activity.
Down • A cool down has a similar purpose to the warm up. • A warm up aims to gradually increase the heart rate, a cool down aims to gradually reduce the heart rate. • The blood that has been pumping around the muscles needs to be dispersed. • The cool down should reduce the amount of lactic acid in the muscles and therefore reduce muscle soreness.
Cool Down cont. • The cool down should have some slow jogging or walking. • It should also have stretches of all muscle groups and any specific muscles that have been used.
Homework – Due in Tuesday 8th June • Write up warm up and cool down for the training programme. • Write a general warm up and cool down that you will use before each training session of your 6 weeks training programme. • This needs to be related to your chosen sport. • You need to include specific details, including diagrams of stretches.