A warm-up is essential before any exercise.

The stretches to be done at each corner are as follows: -

        

Lower Body Stretches

• Ankle Rolls
• Gastrocnemius Stretches (also soleus)
• Quadriceps Stretches
• Hamstrings Stretches
• Groin Stretches
• Anterior shin Stretch
• Psoas Stretch (hamstrings)
• ITB Stretch (right hip and iliotibial band)
• Gluteus Maximus Stretch

Central/Neck Stretches

• Hip Rolls
• Neck Rolls
• Abdominals Stretch
• Waist Reach Stretch

Upper body Stretches

• Anterior Shoulder Stretch
• Posterior Shoulder Stretch
• Triceps stretch
• Chest Complex
• Back Pair
• Wrist Complex

Physiological effects of warm-up on skeletal muscle

Spending time on a warm-up will improve performance. Warm-up can increase: -

• Speed of muscular contraction;
• Strength of muscular contraction.

These benefits, due to an increase in muscle temperature are: -

• Increased strength of contraction due to improved elasticity of muscle fibres;
• Faster speed of contraction and relaxation of the muscle fibres due to higher muscle temperature;
• Faster speed of contraction due to an increased speed of nerve transmission to muscle temperature;
• Increased speed of strength of contraction due to an improvement in co-ordination between antagonistic pairs because of a reduction in muscle viscosity;
• Increased speed and strength of muscle contraction due to an increase in enzyme activity in warmer muscle fibres;
• Reduced risk of injury despite an increase in speed and strength of contraction due to an increase in blood flow and oxygen to the muscle.

Effects of warm-up on the vascular system

These are effects of warm-up the vascular system: -

• Gradual increase in blood flow/Q due to the vascular shunt mechanism via: -

1. Vasoconstriction of the arterioles/precapillary sphincters to organs and therefore increasing blood flow to muscles and decreasing blood flow to organs;
2. Vasodilation of muscle arterioles/precapillary sphincters increasing blood flow delivery to working muscles.

• Increased body/muscle temperature causing more rapid increase in transport of enzymes required for energy systems and muscle contraction;
• Increase in body muscle temperature which: -

1. Decreases Blood Viscosity, improving blood flow to working muscles;
2. Increases the dissociation of oxygen from haemoglobin in muscle tissues.

• Decrease (OBLA) onset of blood lactic acid due to an early onset of anaerobic work when a warm-up is not carried out.