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WARM UP

preparation for physicalexertion or a performance

by exercising or practicinggently beforehand.

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Warming upshould at least

consist of thefollowing

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5 to 10 minutes joggin

- to increase

body temperature

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10 to 15 minutes

Dynamic stretching exerc

reduce muscle stiffne

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Dynamic stretching exercises

Joint Rotations

Shoulder Circles

Side BendsHip circles and twists

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Half Squat

Leg Swings

LungesAnkle Bounce

Dynamic stretching exercises

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10 to 15 minutes general and evespecific drills

- preparation for the session or

competition. e.g. for a runnerLower leg drills

Leg drills

Technique drills

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4 to 8 easy run outs over 30 to 60metres

focus on correct running technique

(Tall, Relaxed, Smooth and Drive)

http://www.brianmac.co.uk/sprints/index.htmhttp://www.brianmac.co.uk/sprints/index.htm

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COOL DOWN

Cooling down, also called warmingdown, is an easy exercise that will allowthe body to gradually transition from an

exertional state to a resting or near-resting state.

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Cooling dowshould at least

consist of thefollowing

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5 to 10 minutes jogging/walkingdecrease body temperature andremove waste products from the

working muscles

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5 to 10 minutes

static stretching exerci

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static stretching exercises

Chest Stretch

Biceps Stretch

Upper Back Stretch

Upper Back Stretch

Shoulder Stretch

Shoulder and Triceps Stretch

Side Bends

Abdominal and lower back muscles

Hamstring Stretch

Calf Stretch

Hip and Thigh Str

Adductor Stretch

Groin StretchFront of Trunk StIliotibial Band Str

Quadriceps Stretc

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Whatare thebenefits

ofwarming up?

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Increased speed of contraction and relaxation of wmuscles

Dynamic exercises reduce muscle stiffness

Greater economy of movement because of lowere

resistance within warmed muscles

Facilitated oxygen utilization by warmed muscles haemoglobin releases oxygen more readily at highmuscle temperatures

Benefits

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Benefits

Facilitated nerve transmission and muscle metabolism at highertemperatures; a specific warm up can facilitate motor unit recruitrequired in subsequent all out activity

Increased blood flow through active tissues as local vascular beds dincreasing metabolism and muscle temperatures

Allows the heart rate get to a workable rate for beginning exercise Mentally focused on the training or competition

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Whatare thebenefits

ofcooling down?

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aid in the dissipation of waste products - including lactic acid

reduce the potential for DOMS

reduce the chances of dizziness or fainting caused by the poolinof venous blood at the extremities

reduce the level of adrenaline in the blood allows the heart rate to return to its resting rate

http://www.brianmac.co.uk/lactic.htmhttp://www.brianmac.co.uk/mustrain.htmhttp://www.brianmac.co.uk/mustrain.htmhttp://www.brianmac.co.uk/lactic.htm