18 Aug Running late to a sports event and missing warm up?😳 Did you know that the pre-event warm is crucial to a player’s performance? 💪
The most important reason for doing a warm up session before any physical activity or game is to prevent injury during the activity. 💪 Keeping the muscles warm will prevent acute injuries such as hamstring strains and will prevent overuse injuries by allowing the body to prepare steadily and safely. 🏉⚽️🏈🏀
5 Key Features of A Warm Up Session:
1. Warm up sessions should last between 20 minutes ⏱ and half an hour to be effective. 5 minutes warm up sessions do not allow enough time for the muscles to warm up.🔥
2. The warm up session should gently prepare the body for exercises by including cardiovascular exercises designed to increase circulation, increase body temperature and bring the heart rate up, 💓this will loosen the joints and increase blood flow to the muscles. Examples of cardiovascular exercises including jogging and running on the spot. 🏃♀️
3. Warm up sessions should include stretching exercises that warms the muscles and prepares them for the movements they will be required to carry out during the activity. Stretching prevents injuries during the game. 🤸♂️Examples of stretches include hamstring and calf stretches.
4. Warm up sessions can also include explosive strength training to practice specific game-related skills and team drills. Explosive strength exercises,💪 which may include sprint drills or jumps, gently increase the level of intensity and prepare the body for sudden movements in the game which will follow. These exercises should only be done once the muscles are warmed to prevent injuries.
5. Finally, the warm up session is a good opportunity for an individual to prepare themselves mentally 🧠 for the game ahead and for a team to work together prior to the start of the game.
So next time you have sports event, make sure you are by the field side at least 30minutes before the event starts to perform an effective warm up session and prevent injuries during the event.
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