Sports Coaching Pedagogy presentation assessment on whether or not warming up & stretching prior to exercise has the potential to increase physical performace and prevent sports related injuries
2. Introduction
Warm-Up Background
Stretching Background
Classification of Stretches
Benefits
Research & Literature
Practical Application
Further Research
Conclusion
3. Warm-Ups and Stretching have different key functions.
Warm-Ups: are designed to prepare the athlete for
competition or training.
Stretching: aims to increase the range of motion around
a joint.
4. General Warm-Up:
◦ Aims to increase heart rate, blood flow, deep muscle
temperature, respiration and perspiration and to decrease
the viscosity of joints fluids.
◦ May Consist of 5-10 minutes of jogging, skipping etc.
Specific Warm-Up:
◦ Incorporates movements similar to those of the athletes
sport.
◦ Approximately 8-12minutes in length.
5. Stretching is either performed actively or passively:
◦ Active: occurs when the person stretching applies the force
◦ Passive: occurs when a partner of stretching machine
provides external force
Four common types of stretches:
◦ Static
◦ Ballistic
◦ Dynamic
◦ Proprioceptive Neuromuscular Facilitation (PNF)
6. Static Stretch:
◦ Static Stretch is slow and constant with the end position held
usually for 30 seconds.
Ballistic Stretch:
◦ Ballistic Stretch will typically involve bouncing-type movements in
which the end position wont be held.
Dynamic Stretch:
◦ Dynamic Stretching involves using sport-specific movements to
prepare the body for activity.
PNF Stretch:
◦ PNF techniques are usually performed with a partner and involve
both passive movement and active muscle contractions
7. Warm-Ups Stretching
• Increased speed of contraction • Increased Flexibility & Joint
& relaxation of muscles ROM
• Increased facilitated O2 • Improved Circulation
utilisation • Better Posture
• Increased heart rate • Enhanced Co-ordination
• Improves mental focus on
training or competition
• Reduced muscle stiffness
• Reduced viscous resistance
within muscles & joints (greater
movement economy)
8. Sport specific warm-ups appear to be the best type of
warm-up due to rehearsal of activity or event
movements.
A dynamic warm-up of moderate intensity has been
shown to increase performance as long as fatigue isn’t
induced.
Studies suggest that Warm-ups appear to reduce the
likelihood of sports related injuries occurring.
9. Static Stretching decreases force production, power
performance, running speed, reaction and movement time as
well as strength endurance.
PNF & Ballistic stretching has been shown to be detrimental to
performance later in time.
Dynamic stretching has been shown to improve running
performance.
No sufficient evidence to confirm or deny that stretching
reduces the risk of sports related injuries.
10. Warm-ups and stretching prior to exercise or competing in
sport is a common procedure amongst athletes at every level
of sport, therefore knowing what type of stretches and warm-
ups to perform in order enhance performance and prevent
sports related injuries is vital.
11. Further research is required into warm-up and
stretching practices prior to exercise.
More well-conducted randomized controlled trials, are
urgently required to determine the whether or not
routine stretching prior to exercise is reducing or
increasing both performance and injury prevention.
12. It seems evident that current literature & research
supports the belief that appropriate warm-ups can
improve performance and reduce likelihood of sports
related injuries.
There isn’t sufficient evidence to endorse or discontinue
routine stretching before exercise to prevent injury
among athletes.
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