warm up befor my choosen sport

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WARM UP:

My chosen sport is netball, I have being playing netball at 8years now at a grass root level, and I have also been part of a team in a local adult league. I train every Thursday in the local sports hall with school.

The warm up activities are a crucial part of any exercise regime or sports training. The importance of a structured warm up routine should not be under estimated when it comes to the prevention of sports injury.An effective warm up has a number of very important key elements. These elements, or parts, should all be working together to minimize the likelihood of sports injury from physical activity.

Warming up should at least consist of the following:

  • 5 to 10 minutes jogging - to increase body temperature
  • 10 to 15 minutes  - reduce muscle stiffness
  • 10 to 15 minutes general and event specific drills - preparation for the session or competition. e.g. for a runner
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4 to 8 easy run outs over 30 to 60 meters - focus on correct running technique ()

Warming up prior to any physical activity does a number of beneficial things:

  • 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 hemoglobin 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
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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 ...

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