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The 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. This is true even for a sport like athletics. 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 to elevate heart, respiratory and metabolic rates. The total warm-up period may take up to 25 minutes and immediately precedes the training or competition. A warm-up period will include the following basic sequence and components.     Activity Purpose Time (minimum) Slow aerobic walk / fast walk / run / on-ice skate Heat muscles 5 minutes Stretching Increase range of movement 10 minutes Event Specific Drills Enhances coordination and preparation for training/competition 10 minutes   Aerobic Warm-Up   Activities such as walking, light jogging, walking while doing arm circles, jumping jacks.   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, thus providing them greater flexibility for stretching. The sole objective of the warm-up is to circulate the blood and warm the muscles in preparation for more strenuous activity.   Running Running is the next exercise in an athlete's routine. Athletes begin warming the muscles by running slowly for 3-5 minutes. This circulates the blood through all the muscles, thus providing them greater flexibility for stretching. The run starts out slowly, and then gradually increases in speed; however, the athlete never reaches even 50 percent of 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 helps prevent 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/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.   Specific Warm-Up Activities (On Ice) Skating Warm-Up   Task Analysis Walk around the skating area on skates. Perform walk/skate intervals around designated area. Skate around designated area. Skate to warm up by practicing each and every skill already learned through training.   Coaching Tip All warm-up exercises should be performed with regard to the amount of ice time at hand. The athletes must warm up and put on their skates before their ice time begins so that they make full use of their ice time for skating instruction. This is a major consideration for the coach.   On-Ice Skating Drills Task Analysis Skate around the rink, according to your athlete's skating ability. Practice forward and backward skating, according to your athlete's skating ability. Practice skating skills, according to your athlete's skating ability. Practice elements from Badge Level programs.   Coaching Tip Suggest to the athletes that they perform warm-up and conditioning exercises every day. Explain the benefits of good conditioning habits. Stress the importance of warming up properly before participating in strenuous exercises.

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