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Warm-Up A warm-up period is the first part of every training session or preparation for competition. The warm-up starts slowly and gradually involves all muscles and body parts. In addition to preparing the athlete mentally, warming up also has several physiological benefits.   The importance of a warm-up prior to exercise cannot be overstressed. Warming up raises the body temperature and prepares the muscles, nervous system, tendons, ligaments and cardiovascular system for upcoming stretches and exercises. The chances of injury are greatly reduced by increasing muscle elasticity.   Warming Up: Raises body temperature Increases metabolic rate Increases heart and respiratory rate Prepares the muscles and nervous system for exercise   The warm-up is tailored for the activity to follow. Warm-ups consist of active motion leading up to more vigorous motion. The total warm-up period should take at least 25 minutes and immediately precedes the training or competition. A warm-up period should include the following basic sequence and components.   Activity Purpose Time (minimum) Slow walk / fast walk / run Heats muscles 5 minutes Stretching Increases range of movement 10 minutes Event Specific Drills Enhance coordination, prepare for training/competition 10 minutes   Walking Walking is the first exercise of an athlete's routine. Athletes begin warming the muscles by walking slowly for 3-5 minutes. This circulates the blood through all the muscles, providing them greater flexibility for stretching. The objective is to circulate the blood and warm the muscles in preparation for more strenuous activity. Athletes can also do arm circles while walking.   Running Running is the next exercise in an athlete's routine. Athletes continue warming the muscles by running slowly for 3-5 minutes. This circulates the blood through all the muscles, providing greater flexibility for stretching. The run starts out slowly and gradually increases in speed; however, the athlete never reaches even 50 percent of his/her maximum effort by the end of the run. Remember, the sole objective of this phase of the warm-up is circulating the blood and warming the muscles in preparation for more strenuous activity.   Stretching Stretching is one of the most critical parts of the warm-up and an athlete's performance. A more flexible muscle is a stronger and healthier muscle. A stronger and healthier muscle responds better to exercise and activities and is more able to resist injury. Please refer to the Stretching section for more in-depth information.   Event Specific Drills Drills are activities designed to teach sport skills. Progressions of learning start at a low ability level, advance to an intermediate level and, finally, reach a high ability level. Encourage each athlete to advance to his or her highest possible level. Drills can be combined with warm-up and lead into specific skill development.   Skills are taught and reinforced through repetition of a small segment of the skill to be performed. Many times, the actions are exaggerated in order to strengthen the muscles that perform the skill. Each coaching session should take the athlete through the entire progression so that he/she is exposed to all of the skills that make up an event.   Examples of Specific Warm-up Activities Swing arms back and forth simulating the pendulum swing. Walk through the approach and delivery without the ball. A-Skips Cool-Down The cool-down is as important as the warm-up. Stopping an activity abruptly may cause pooling of the blood and slow the removal of waste products in the athlete's body. It may also cause cramps, soreness and other problems for athletes. The cool-down gradually reduces the body temperature and heart rate and speeds the recovery process before the next training session or competitive experience. The cool-down is also a good time for the coach and athlete to talk about the session or competition. Note that cool-down is also a good time to do stretching, as muscles are warm and receptive to stretching movements.     Activity Purpose Time (minimum) Slow aerobic jog Lowers body temperature Gradually lowers heart rate 5 minutes Light stretching Removes waste from muscles 5 minutes

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