The Warm Up and Cool Down

Components of a Warm Up

Pulse Raiser

Mobility

Stretching

Dynamic Movements

Skill Rehearsal

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

Static Stretching

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

Example: Lunges, Quadriceps Stretch or Hamstring Stretch

Example: Light Walk

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