Warming up before playing sport prepares the mind, heart, muscles and joints for the upcoming event. It improves performance, helps players become mentally prepared, and is a great step towards injury prevention. Cooling down is equally important. It helps the body to recover and gradually return to its normal temperature.
Warm-up
Warming up prepares the body for physical activity. It prevents a rapid increase in blood pressure, improves blood flow to the heart, increases muscle temperature and makes muscles more pliable. By warming up, players will improve their performance and reduce the risk of injury. Warm-up should focus on aerobic exercises followed by stretching and finally sport-specific exercises.
Aerobic exercise
Do some easy exercise (eg jogging, cycling and skipping) continuously for 5-10 minutes to raise the body temperature so the body is sweating lightly.
Stretching
Stretch all the major muscle groups used when playing sport. Choose dynamic or static methods.
Sport-specific exercises
Perform exercises frequently used in your sport, such as short sprints, shuttle runs, changing direction quickly, shooting drills and defensive exercises.
Cool-down and stretch
Cooling down may reduce the risk of injuries and helps with flexibility. Cooling down should last 5-15 minutes and include aerobic exercise, stretching and recovery.
Aerobic exercise
Slow jogging around the field or court is one of the best ways to cool down. Alternatives to jogging include low-intensity cycling and brisk walking.
Stretching
Static stretch for 10 minutes after the light jogging. For greater flexibility, hold the stretches for 60 seconds during the cool-down.
Recovery
After any exercise, make sure players rehydrate. Treat any sprains, strains or bruises with the R.I.C.E.D. procedure.
Resources
ACC605 SportSmart stretch poster
This stretching resource is an A1 composite poster of static stretches for the cool-down.
To order, see Publications or:
- phone: 0800 844 657
- email sport@acc.co.nz.
Last updated:20April2009