Warm Up and Cool Down
Mar2Written by:
02/03/2012 15:40 
Warm up
When planning training sessions or preparing to compete in an activity coach’s should plan and give time for warming up. A warm up increases the athlete’s body temperature and increases the blood flow to the muscles.
Benefits of a warm up
- Increases muscle temperature
- Prepares the body and mind for physical activity
- Increase blood flow in the muscles
- Allows time to check for injuries
- Delays early fatigue
- Prepares the body for using oxygen effectively during physical activity
The warm up phase in a training session should be made up of the following:
Pulse Raising Activities
Getting the heart rate up and getting the cardiovascular system working.Example of a pulse raising activity: 5-10 minute walk or light jog.
Mobilising of the joints
Increasing mobility of the joints and moving all the joints through the full range of motion. Example: arm circles, ankle and wrist rotations.
Stretching
Stretching is done to reduce the risk of injury. See a full article below on
“The importance of stretching”. Sports Specific Warm up
Drills being used in the warm up activities should be sports specific. Example: playing football the warm up should have warm up drills such as kicking and passing the ball.
Cool Down
The cool down phase of a training session or post competition is as important as warming up. Cooling down allows the body and muscles to return gradually to a resting state. The main reason why cooling down is important is, cooling down prevents the building up of lactic acid in the muscles.
Benefits of a cool down
- Lowers the heart rate and body temperature
- Releases tension that could build lactic acid
- Brings the body back to its resting state
- Can reduce the risk of injuries occurring
The cool down phase should be made up of the following:
Pulse Raising Activities
Activities that will bring the heart rate back to normal and bring the body temperature down. Example: slowly walking around.
Passive Stretching
Slow stretches to prevent stiffness. See a full article below on
“The importance of stretching”.