Action plan to improve my performance in rounders.

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Action plan

Agility is an important component of rounders as it is used to run around the bases and also for being able to field efficiently.

Fielding is important as you need to field the ball effectively including catching, ground work and throwing as it will reduce the oppositions chance of scoring rounders.

Anatomy & Physiology

? Warm up

? Increased speed of contraction and relaxation of warmed muscles

? Dynamic exercises reduce muscle stiffness

? Greater economy of movement because of lowered viscous resistance within warmed muscles

? Facilitated oxygen utilization by warmed muscles because haemoglobin releases oxygen more readily at higher muscle temperatures

? Facilitated nerve transmission and muscle metabolism at higher temperatures; a specific warm up can facilitate motor unit recruitment required in subsequent all out activity

? Increased blood flow through active tissues as local vascular beds dilate, increasing metabolism and muscle temperatures.

? Allows the heart rate get to a workable rate for beginning exercise

? Mentally focused on the training or competition

Cool down main- maintains venous return through muscular pump. types of muscle contraction, concentrate on elbow