There are three phases to a warm up and they are
Pulse raiser: The aim of the pulse raiser is to elevate the heart rate and respiratory rate by doing light physical activity. This increases the blood flow and helps with the transportation of oxygen and nutrients to the working muscles. This also helps to increase the muscle temperature, allowing for a more effective static stretch.
Stretches:
Stretching is one of the most critical parts of the Warm Up and of my performance. A more flexible muscle is a stronger and healthier muscle. A stronger and healthier muscle responds better to exercise and activities and helps prevent athlete injury. Before sprinting I stretch for up to 7-12minutes.
I stretch before sprinting to;
▪ Increase flexibility and freedom of movement
▪ Reduce muscle tension
- Reduce the risk of muscle and tendon injuries
Triceps stretch:
Take the arm over your head, keeping your elbow as close to your ears as possible. Reach towards the mid section of your back, using the opposite hand to increase the stretch and support for the elbow
Hold this stretch for 8 – 10 seconds
Upper back stretch, performed in a standing position
Allow the palm of one hand to rest on the top of the opposite hand, slightly bend at the knee to reduce the pressure in the lower back. Reach as far forward as possible. (Avoid locking out the elbows) Feeling the stretch in the upper portion of the back
Hold this stretch for 8 – 15 seconds
Lumber Stretch:
Lie on your back and bring your knees in close towards your chest. Grip below the knee joint to increase the stretch. (Avoid griping the joint of the knee)
Hold this stretch for 15 – 30 seconds
The lower back and waist
Lie on your back, bend your knees and take them over to one side. Keep your shoulders on the floor if possible. Hold this stretch for 15 – 30 seconds and repeat on the other Side
Advanced lower back and abductor or outer thigh stretch.
Lie on your back and straighten your legs. Bend one knee and take your leg over towards the opposite side of your body. Keep your shoulders on the floor if possible as this increase the stretch. Relax in this position.
Hold this stretch for 15 – 30 seconds and repeat on the opposite side
Hamstring stretch:
Bend both knees and put the soles of your feet on the floor to begin.
Leaving one leg bent, straighten the other leg and hold either, behind the thigh or if you are flexible behind the calf. Ensure the flats of your feet remain in contact with the floor at all times
For that additional stretch gently push the flat of the foot out in front of you into the floor.
Hold this stretch for 15 – 30 seconds and repeat on the opposite side
Gluteus Stretch
Performed in a supine position. Lie flat out and bend your knees, placing the sole of your feet on the floor. Take leg (a) and place one foot on the knee of the opposite leg (b). Reach through the gap and around the outside of the leg (b), which is bent and on the floor, pull the leg in as far as, is comfortable. Feel the stretch in the buttocks of leg
Hold this stretch for 15 – 30 seconds
Gluteal stretch
Sit upright with your legs stretched out in front of you. Bend one leg (a) and place it over the top of the straight leg (b). Put the sole of the foot of leg (a) on the floor and hug the knee towards the chest. Feel the stretch in the buttocks on the side of leg. Hold this stretch for 15 – 30 seconds
A quadriceps stretch- flat on the floor
Lie face down, with your body in a straight line. Bend one leg aiming to put your heel on your buttocks.
Take hold of the ankle and relax in this position. To increase the stretches push your hips into the floor
Hold this stretch for 15 – 30 seconds
quadriceps stretch performed in a standing position
Ensure your supporting leg is slightly bent and use a wall for support if necessary. Bend your knee and take hold of the ankle of the leg, gently pull the ankle towards your buttocks. Keep your knees together and your head in line with your spine whilst performing this exercise. Hold for 8 – 10 seconds
Chest stretch
Place your hands on your buttocks and draw your elbows towards each other at the rear, this will promote a stretch on the chest
A pre- exercise stretch, hold for 8 – 10 seconds
Gastrocnemius stretch
Lunge forward with leg (a) ensure that the knee is not over the floor, but kept in line with the ankle. Your head and spine should keep alignment and posture should be correct. Keep balanced and use a wall for support if necessary. Leg (b) should be stretched out at the rear and the heel of the foot flat on the floor. You should feel the stretch in the bulk of the calf muscle
Hold this stretch for 8 – 20 seconds
Inner thigh stretch
Performed in a seated position, keep the torso up – right, head in line with the spine and your back in a natural arch. Pull the legs apart until you can feel a pull across the inner thigh. Increase the stretch by easing the body forward
Hold for 15 – 30 seconds
Fun Activity:
I will play a game called bull dog this game is really easy to play and enjoyable as well so how you play is two people (bull dogs) have to stand in the centre of the gym and shout out one of the persons name and what the person does is shouts out proper loud bull dogs so every one has to go from one end of the gym to the other without getting caught and if you do get court your a bull dog as well so this means that the last man standing wins. This game is good for warming you up because it includes a lot of running in the game.
The benefits of my warm up:
My performance may be improved as an appropriate warm up will result in an:
- 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
You should warm up your arms, then your legs, then your neck, then your ankles, then your shoulders and so on, so you’re working on different areas of your body and different intervals. Another point to consider is that muscles have ‘memories’ so you need to familiarise each muscle with your warm up so it is able to perform to its fullest possible potential.
The reasons for doing all these warm ups is to greatly decrease the risk of injury when playing sport and carrying out physical activity. Injuries that could occur if you do not warm up are pulling muscles and tendons.
After a game of sport or any physical activity it is essential to warm down and not just stop being active altogether (i.e. after a long run, just stopping and sitting down) as this can be dangerous and cause damage to the muscles. Warming down prevents soreness and muscle fatigue by keeping the blood circulating and providing oxygen for the muscles after the activity to reduce the amount of lactic acid that can occur.
A warm down is essential for the maintenance of the muscles as it relives tightness. Looking after your muscles helps to keep them performing to a high standard next time you do physical activity or play sport.
You’re Sincerely Ahsanul Islam
