A guide to warming up for sport
We have no small amount of business at The Physio Nook arising from inadequate game preparation by our local amateur sports people. Warming up does not need to be too complex, with a simple dynamic routine preparing the body mentally and physically to improve training effectiveness, game performance, and of course reducing the likelihood of injury.
Why warm up?
There are 2 key warm up goals…
The benefits of warming up include…
What is the ideal warm up?
A good warm up will incorporate the muscle groups and activities that are required during training or play. The intensity of a warm up should begin at a low level and gradually build to the level that will be required during the imminent training session or game. For most players/athletes 15 to 20 minutes is enough. Some allowances may need to be made during either extreme hot or cold conditions however.
What should a warm up include?
There is still often confusion between stretching and warming up. Stretching alone is certainly not a warm up! Any good warm up should include active and dynamic movement to prepare the body for what it is about to go through. Stretching is only one component of this. Also included should be…
An example of a football specific pre-game warm up might be…
I hope this summary will help you or someone you know. As always, we are here at The Physio Nook to help out with any musculoskeletal disorders you may have. Feel free to call us, email, or drop in for a great service.
Paul Woodward
Principal Physiotherapist
The Physio Nook.
There are 2 key warm up goals…
- Prepare the players specifically for the training or game to follow, both mentally and physically;
- Minimise the risk of soft tissue injury.
The benefits of warming up include…
- Increased blood flow to muscles, allowing faster delivery of oxygen and nutrients;
- Greater extensibility and elasticity of body tissues;
- Better range of motion of the joints involved; and
- Psychological preparation for play.
What is the ideal warm up?
A good warm up will incorporate the muscle groups and activities that are required during training or play. The intensity of a warm up should begin at a low level and gradually build to the level that will be required during the imminent training session or game. For most players/athletes 15 to 20 minutes is enough. Some allowances may need to be made during either extreme hot or cold conditions however.
What should a warm up include?
There is still often confusion between stretching and warming up. Stretching alone is certainly not a warm up! Any good warm up should include active and dynamic movement to prepare the body for what it is about to go through. Stretching is only one component of this. Also included should be…
- General aerobic exercise like light jogging;
- Sport specific exercises and drills that are about to be performed (e.g.- a footballer doing some kicking drills);
- Flexibility exercises or stretching. There is now less support for static stretching during a warm up, with a preference instead for dynamic movements that put required muscle groups and joints through their full range of motion.
An example of a football specific pre-game warm up might be…
- 2 to 3 minutes of jogging;
- “Run throughs”- 2 to 3 minutes of forwards, backwards and sideways, gradually increasing speed;
- “Lane work”- 2 to 3 minutes of passing the ball by foot and by hand;
- Dynamic stretching- 2 to 3 minutes of high knees, heel kicks, cross overs, walking lunges and leg swings;
- Mini-game situation drills such as close in handball and shoulder bumps (light!) for 2 to 3 minutes;
- Individual time- a few minutes for each individual player to prepare psychologically or physically however they prefer.
I hope this summary will help you or someone you know. As always, we are here at The Physio Nook to help out with any musculoskeletal disorders you may have. Feel free to call us, email, or drop in for a great service.
Paul Woodward
Principal Physiotherapist
The Physio Nook.
