Warm Up
Warm up and cool down improves the performance. Warm up prepare the body for competitions or exercise and reduce the chances of injury. Muscles stiffness is thought to be directly related to muscles injury therefore the warm up should be aimed at reducing muscles stiffness. The warm should include exercises that prepare the muscles to be used and activate the energy system required. The warm should be related specifically to the activates that follows. For instance, sit up or push ups not useful as a warm up for running 100meters. Instead, jogging or run through are the best preparation. 5 to 10 minutes jogging - to increase body temperature, jogging is often used as a continues activity that increase blood flow therefore increased body temperature . 10 to 15 minutes mobility and stretching exercises - reduce muscle stiffness. 10 to 15 minutes general and event specific drills - preparation for the session or competition for example lower leg drills, leg drills, technique drills. I think all warm should include flexibility exercise to prevent muscles injury during the strain of a game or work out. Should be carried out until you are sweating , which shows increased body and muscles temperature. Warm up should take much longer on cold days. Some of the advantages of the warm:
Warm up and cool down improves the performance. Warm up prepare the body for competitions or exercise and reduce the chances of injury. Muscles stiffness is thought to be directly related to muscles injury therefore the warm up should be aimed at reducing muscles stiffness. The warm should include exercises that prepare the muscles to be used and activate the energy system required. The warm should be related specifically to the activates that follows. For instance, sit up or push ups not useful as a warm up for running 100meters. Instead, jogging or run through are the best preparation. 5 to 10 minutes jogging - to increase body temperature, jogging is often used as a continues activity that increase blood flow therefore increased body temperature . 10 to 15 minutes mobility and stretching exercises - reduce muscle stiffness. 10 to 15 minutes general and event specific drills - preparation for the session or competition for example lower leg drills, leg drills, technique drills. I think all warm should include flexibility exercise to prevent muscles injury during the strain of a game or work out. Should be carried out until you are sweating , which shows increased body and muscles temperature. Warm up should take much longer on cold days. Some of the advantages of the warm:
