PROPER WARM UP

Pre-match warm up (includes practices) A warm up is intended to raise the core body temperature and prepare a player physiologically and psychologically to compete in a competitive game. Research has suggested that the optimum duration of the warm up period, before flexibility or functional activities are undertaken, should be between 15 and 20 minutes. This should consist of a gradual increase in intensity until the player is working at 70% of maximal heart rate. A warm up at this intensity has the effect of allowing an increase in the range of movement of the joints and improving aerobic performance. This means the player becomes more flexible and running efficiency improves. A warm up produces a 2 to 3 degree rise in body temperature that can last for 45 minutes. This increase in temperature leads to beneficial changes in body tissue:

The heating effect allows muscles and tendons to become more extensible. This makes stretching muscles and tendons easier and more effective. Research has suggested that this decreases the incidence of muscle strains. There is an increase in blood flow, which means that there is an increase in oxygen to muscle tissue. There is an increase in the temperature of the blood, which changes the partial pressure of blood gases. This means that more oxygen leaves the blood and enters muscle tissue. The increase in temperature causes a rise in enzyme and metabolic activity. This improves the efficiency of muscle contraction. By carrying out functional activities such as sprinting or kicking the ball in the later stages of the warm up, there will be an activation of neural pathways, which speeds up reaction time during a match.

PROPER WARM UP
DYNAMIC WARMUP Mark 20 yards with cones 1. Walk on toes while rotating arms forward. Return walking backwards and rotating arms backwards. 2. Walking knee hugs; pull knees into chest, foot flexed up, balls of feet. Return same. 3. Heel over knee walking; elbows 90, slight forward lean, foot flexed up, balls of feet. Return same. 4. 3 step lunge forward. Return with 3 step lunge backward. 5. Side shuffle down and back. 6. Side under fence lunge. Return same but facing other direction. 7. Side hurdle skip; simulate going over hurdle one leg at a time. 8. Groin skips down and back. 9. Heel over knee skips; elbows 90, foot flexed up, slight forward lean, balls of feet. Walk back. 10. 3 step kicks; 1, 2, kick left; 1, 2, kick right. Return same. 11. Skip and reach; skip and extend leg out, slap leg to ground and pull. Walk back 12. Twist again. Walk back. 13. Prime time; straight legs, pump arms. Walk back. 14. Quick time; same as prime time, short steps. Walk back. 15. Fast feet; as many steps as you can get, pump arms. Walk back. 16. Butt kicks; heel to butt as fast as you can. Walk back. 17. Reach and run; stab arms out, cycle legs. Walk back. 18. Up tall and fall; accelerate to speed. Walk back. 19. Up tall and fall; accelerate to full speed. Walk back.

PROPER WARM UP Dynamic (active) Stretches

1. Squat low intensity / 8 repetitions Photo (a) Photo (b)

Starting Starting position. Slowly squat into the position shown in the second photo. Squat position. Heels to be on the ground in this position.

2. Pelvic thrusts low to medium intensity / 8 repetitions

Photo (a)

Photo (b)

Starting position, hands to side, knees Phase 2, drive hips up, shoulders remain 90 degrees. on the ground. Squeeze bum and hold abdominals on.

PROPER WARM UP
3. Calves - Low to medium intensity / 5 repetitions each leg

Photo (a) Alternate heels touching the ground. Make stretch harder by walking hands closer to feet. Hold stretch for 5 sec then relax and stretch other leg.

4. Crucifix on back, opposite hand to opposite foot medium intensity / 5 repetitions each leg

Photo (a) Starting position

Photo (b)

Attempt to bring opposite foot to opposite hand while keeping back and arms flat.

PROPER WARM UP

5. Crucifix on front, opposite foot to opposite hand - medium intensity / 5 repetitions each leg

Photo (a) Starting position

Photo (b)

Attempt to bring opposite foot to opposite hand while keeping shoulders and arms flat.

7. Partner swings medium to high intensity / 8 repetitions each leg

Photo (a)

Photo (b)

Face partner and swing leg across. Swing leg through and back to starting position keeping upper body upright.

PROPER WARM UP
8. Alternate lunges - medium to high intensity / 5 repetitions each leg Starting position with feet together, hands on hips. Step forward into lunge.

Photo (a)

9. Quad stretch flick through medium to high intensity / 5 repetitions each leg

Photo (a)

(b)

Holding quad stretch for 5 sec, knee in tight using the same arm as leg to hold the stretch. Swing the leg through, keeping balance.

PROPER WARM UP
10. Alternate straddle high intensity / 4 repetitions each leg

Photo (a)

Photo (b)

Start in push up position with flat back, squeeze bum and hold abdominals on. Feet together. Attempt to bring foot parallel to hands. As the right leg moves back to starting position bring the left foot to the hands.