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The Warm-Up Snowshoeing is an aerobic activity, which exercises the entire body. Warm-up activities will physically prepare the body for snowshoeing and will also increase flexibility, which helps to prevent injury.   Warming up is a basic and extremely important part of the practice routine. It focuses the athlete mentally, raises the body temperature and prepares the muscles, tendons and cardiovascular system for upcoming stretches and activities. By increasing the elasticity of the muscles, the chance of injury is reduced.   A warm-up period is the first part of every training session or preparation for competition. The warm-up starts slowly and systematically and gradually involves all muscles and body parts that prepare the athlete for training and competition. In addition to preparing the athlete mentally, warming up also has several physiological benefits, such as: 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 takes at least 25 minutes and immediately precedes the training or competition. A warm-up period can include the following basic sequence and components.     Activity Purpose Time (Minimum) Slow aerobic walk/ fast walk/ jog/ run Heat muscles 5 minutes Stretching Increase range of movement 10 minutes Event Specific Drills Prepare for training 10 minutes Competition Final Warm-Up Prepare for competition 20 minutes     Aerobic Warm-Up   This includes activities such as walking, light jogging, walking while doing arm circles, jumping jacks.   Walking/Jogging 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 walking 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 progressions of learning that start at a low ability level, advance to an intermediate level, and finally reach a high ability level. Encourage each athlete to advance to the highest possible level.   Kinesthetic movements are reinforced through repetitions 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 athletes through the entire progression so that they are exposed to the total of all of the skills that make up an event.     Competition Final Warm-Up   Initial two phases of warm-up can be conducted inside a building or facility if space permits.  Make sure the athletes stay warm if they conduct their initial warm-up outside, especially during the stretching phase.   Warm-Up Example   400-meter or less Warm-Up Could be up to 800 meters Starts Accelerates to top speed for shorter distances (10 m) with a gradual slow-down Form Drills High knee lifts Butt kicks Bounding Quick steps Exaggerated arm swings Relay exchanges   Distance (800 meters or more) Warm-Up Could be 800 meters or more Accelerate to race pace for 100m to 400m-up to four repetitions Form Drills (not as emphasized as in shorter distances) Bounding Quick steps High knee lifts Butt kicks

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