1. Aerobic * Dynamic * Sport/Activity Specific *Static * Game Time *Cool/Warm Down
The modern way to prepare for
performance on the field of play

2. Why do you need to warm-up
before execise?

3. Benefits of a proper warm-up
• To prepare the body and mind for work and/or
more strenuous physical activity
• Increase kinesthetic awareness
• To minimize the chance of injury
• To indicate the possibility of injury (nagging areas)
• Increase heart rate, blood flow, respiratory rate and
core and muslce temperature
• Mobilize the joints and increase synovial fluid
• Neuromuscular facilitation stimulated
• Felixibility increased - 5% for every 1 degree
celcius increase in body temperature

4. What is the purpose of a cool
down/warm-down?
• To prevent/reduce muscle soreness and
stiffness
• To aid in the removal of waste products,
primarily lactic acid
• Allow the heart rate to transition and recover
in a physiologically healthy way (avoid blood
pooling)
• Decrease chances of Delayed Onset Muscle
Soreness (DOMS)

5. Components of a Warm-Up
1. Aerobic
2. Dynamic stretching / light strength
exercise/possibly light static stretching, which
may be case specific and/or sport specific.
3. Sport specific drills / Pre-Game
4. Game Time!
*Consider your subsitutes and their game
readiness off the bench. Keep them warm if
possible.

6. Aerobic elements of a warm-up
• Aerobic = Continuous rhythmic movement that
incorporates large muscle groups
• Light jogging for 5-10 minutes
• Results in increased heart rate
• Increases blood flow to the body
• Increased rate of transportation of oxygen and
nutrients to the working muslces
• Increase in muscle and core temperarture

7. Dynamic Stretching
(Warm-up through motion)
• Sport specific movements to activate the body’s
muscle groups and joints
• Maintains muscle warmth, while enhancing
elasticity and movement around a joint.
• Neuromuscular activation and stimulation
• Contractile mechanisms in muscle are activated
• Is used for trained athletes and those who are in
good physical condidition but is not limited to
untrained athletes/participants in physical activity
• Should be introduced and carried out to the
individuals level of mobilty, flexibility and level of
fitness

8. Examples of Dynamic Stretches
• High knees
• Butt kicks
• Leg swings
• Toy soldiers/Frakensteins
• Walking lunges
• Carioca
• Power skips, skipping for distance
• Open the gate, close the gate
• 1,000 steps
• Shuffle steps
• Spider mans
• Percentage increase runs
• There are many more that can be sport /activity specific
• This is a good and fairly basic general dynamic warm-up that can be used for a wide range
of physical activity

9. Light Stretching
• Recommended if it is sport specific
• Recommended if it is case specific e.g.,
rehabilitation or recovery from an injury
• Light stretching may be ok, but do not perfrom
long intense static stretches
• Do after dynamic stretching and a light sweat
has been achieved if you feel it may be
necessary
• Do not do static stretching to initiate your
workout

10. Sport Specific Drills / Pre-Game
• Focus on sport specific skills that will be incorporated
in game situatons
• Intensity can be increased
• Mental focus becomes ready for game play
• Be mindful not to tire players before game play

11. Most recent recent information on
static stretching
• Should I remain old school? Could I have perfomed
better as an athlete if I did not perform static stretching
prior to practice and games?
• The majority of professional and high level trainers and
coaches use a dynamic warm-up as opposed to static
stretching to warm up. The same is true in physical
education classes.
• A bit of the science behind the practice...

12. The science behind it
• Static stretching hinders maximum contraction of a muslce
• Power is reduced
• Static stretching is most beneficial when administered during the
cool down/warm-down phase of the workout to increase flexibility
and reduce or elimintate (depending on level of fitness) Delayed
Onset Muscle Soreness
• Actin and Myosin filaments are stretched to the point where there
is ineffective contact for maximum force production
• The ability to apply maximum force is hindered thus reducing
speed, power, and agility

13. Happy warming up!
Now go and get after it!!!

14. References
Morgan, J. ECIS PE Conference (2012).
Shelton J., Kumar, P. (2009).Comparison between static and dynamic warm-
up exercise regimes on lower limb muscle power. Health Journal 1(2), 117-
120.