Importance of warm up's

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Sunday, 07 February 2010 08:58 |

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The relative importance of each component of the warm-up

Cool-down and stretch

Cooling down and stretching after playing sport may reduce the risk of injuries happening. It also helps to promote flexibility. This low-intensity exercise should last for 5-15 minutes and include activity such as slow jogging and stretching.

Coaches should focus on the following components of a cool-down.

Aerobic exercise

Slow jogging round 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
Follow the "keys to effective stretching" below.
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.

THE KEYS TO EFFECTIVE STATIC STRETCHING
Do some light aerobic exercise before starting stretching
Breathe normally
Apply each stretch slowly, take it to where tension can be felt, but not pain
Hold each stretch for at least 30 seconds
Don't bounce up and down while stretching
Stretch all major muscles, especially those that will have a large demand placed on them.

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Berkeley Vale Rugby League

Importance of warm up's

The relative importance of each component of the warm-up

Cool-down and stretch

Coaches should focus on the following components of a cool-down.

Aerobic exercise

Stretching

Recovery