Before playing a game I perform a warm up to get me into prime condition. I start warming up by doing sub maximal activity eg: a jog around the perimeter of the sports hall to increase the blood flow around my body, to ensure that the muscles receive oxygen reducing the risk of injury and finally increasing the strength and speed of muscle contraction.
After sub maximal jog I continue to warm up at a sub maximal level I begin to do subliminal stretches (dynamic stretches) such as lunges on the move, sumo walk (where I walk and go in to a lunge) to help prepare joints. This achieves this by warming up the synovial fluid around the joints reducing the strain on the ligaments and loosing them for sharp turns and movement that I might make in a game.
After my mobility stretches u will go in to standing stretches. Ensuring I stretch all parts of my body which I will be using. I will do stretches such as the stretching of the gastrocnemius, soleus. I will hold these stretches for 8-10 seconds to create muscle elasticity.
there are also different types of stretching. Stretches are either dynamic (meaning they involve motion) or static (meaning they involve no motion). Dynamic stretches affect dynamic flexibility and static stretches affect static flexibility (and dynamic flexibility to some degree). Examples of different types of stretching are:
Ballistic stretching: the momentum of a moving body or a limb in an attempt to force it beyond its normal range of motion. This is stretching, or "warming up", by bouncing into a stretched position, using the stretched muscles as a spring which pulls you out of the stretched position. (e.g. bouncing down repeatedly to touch your toes.) This type of stretching is not considered useful and can lead to injury. It does not allow your muscles to adjust to, and relax in, the stretched position. It may instead cause them to tighten up by repeatedly activating the stretch reflex
Dynamic stretching: Dynamic stretching consists of controlled leg and arm swings that take you to the limits of your range of motion. In dynamic stretches, there are no bounces or "jerky" movements. An example of dynamic stretching would be slow, controlled leg swings, arm swings, or torso twists.
Dynamic stretching improves dynamic flexibility and is quite useful as part of your warm-up for an active or aerobic workout.
Active stretching is also referred to as static-active stretching. An active stretch is one where you assume a position and then hold it there with no assistance other than using the strength of your agonist muscles. For example, bringing your leg up high and then holding it there without anything to keep the leg in that extended position. The tension of the agonists in an active stretch helps to relax the muscles being stretched by reciprocal inhibition
Active stretching increases active flexibility and strengthens the agonistic muscles. Active stretches are usually quite difficult to hold and maintain for more than 10 seconds and rarely need to be held any longer than 15 seconds. After warming up at a sub maximal level I pick up the pace and start of with a jog to the first line and a sprint to the next including various things in on the way such as ‘bum flicks’ ‘high thighs’, side steps and floor slaps (running and dropping down to slap the floor to the rhythm of others.)
These help cardiac vascular system for a game. Creating a gradual increase, in breathing and heart rate. By doing this structured warm up routine it helps cardiac output (the amount of blood that goes through the circulatory system in one minute) give a greater supply of oxygen travel faster to working muscles taking away the build up of lactic acid, avoiding fatigue in my game.
After the above we are muscles are warmed up but before going in to a game we often perform drills helping are muscle suppleness and flexibility allowing them to be prepared for sharp turns, quick sprints we may use in the game, Stopping us from potential injury in a game. An example of one of are drills is as follows.