GET STARTED RIGHT, PLAY BETTER

By: Steve Ramsbottom BHK, CSCS, PFLC

Ever feel like your just not ready for your first period? Your lower back feels tight, your legs stiff, you feel short of breathe. Did you warm-up or did you just lace 'em up? The function of a proper warm-up has several physiological functions necessary for the prevention of injury and increase in potential performance. The benefits of increased body temperatures promote:

• Increased speed of contraction and relaxation of muscles
• Greater mechanical efficiency of blood flow through decreased viscous resistance
• Increased blood flow and oxygen availability
• More efficient recruitment and synchronization of muscle fibres
• Warms deep muscle fibres, and increases muscle blood volume
• Decreases the chance and/or severity of injury
• Increased enzyme activity and metabolic reactions
• Decreases in contraction and reflex time
• Increased muscle elasticity, and flexibility, thus aiding in injury prevention

WARM-UP

A proper warm-up will prepare the body both physiologically and psychologically for an event. This process is also believed to reduce the chance of joint and muscle injury. The warm-up should be gradual and sufficient to increase muscle and core temperature without causing fatigue or reducing energy stores.

Three Categories :

.  General Warm-Up: consists of exercises not directly related to your sport on a neurological level. This phase includes such exercises as a stationary bike, brisk walking, or slow jogging. This period allows for increases in:

.  heart rate

.  blood flow

.  respiration rate

.  viscosity of joint fluids

.  perspiration

.  deep muscle/core temperature

.  Time : 10-15 minutes

.  Dynamic Flexibility: exercises aimed at increasing core temperature while improving muscular flexibility in a safe manner during the warm-up. Samples include:

 Heisman         Quad          Sumo Squat

Lunge & Twist                         Airplane

• Time : 5 minutes
• Hold each stretch for a 2 count and walk for about 10 stretches on each side

.  Specific Warm-Up: provides the athlete with specific skill rehearsal, and also neurologically prepares the body.

.  specific skill rehearsal

.  neurologically prepares the body

.  helps regain "feel or touch" before play begins

.   Time : 5-15 minutes

Your game or practice should always conclude with a static stretch where each stretch is held for 1 minute. Post game stretching should last 10-15 minutes as a minimum. Remember to also help your recovery with a combination of protein and carbohydrates. Look for next months training tips on recovery and post game stretching.

To find out more information on getting faster, stronger, and becoming a better athlete contact us by email or 604.291.9941