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The Warm Up and Cool Down (Components of a Warm Up (Pulse Raiser, Mobility…
The Warm Up and Cool Down
Components of a Warm Up
Pulse Raiser
Mobility
Stretching
Dynamic Movements
Skill Rehearsal
Example: Light Jog
Example: Dynamic Stretches: Standing Calf Stretch, Hamstring Stretch or Lunge with a twist
**Example: Skill-Based Activity depending on your Sport. For a Footballer, a striker could practice shooting and a defender a 2 on 1 exercise
Example: Looses up Joints Arm Swings/Circles
Example: For a Footballer, he would dribble with the Football preparing himself for a game
Benefits of a Warm-up
Body Temperature and gets muscles prepared
Increases Heart Rate
Flexibility of Muscles and Joints (Ligaments/Tendons)
Blood flowing to Working Muscles
Speed of Muscle Contraction
Components of a Cool-Down
Low Intensity Exercise
Example: Light Walk
Static Stretching
Example: Lunges, Quadriceps Stretch or Hamstring Stretch
Benefits of a Cool Down
Takes the body's heart back to resting state
Gradually lowers Heart Rate and Body Temperature
Reduces Breathing Rate
Increases removal of Lactic Acid
Reduces Muscle Soreness and tightness
Stretching Muscles Aids Recovery