These stretches should be held for no more than 8 seconds. Remove waste products from the working muscles (jog/walk)Įxercises to help relax muscles, realign muscle fibres and re-establish their An activity to decrease body temperature and.Mentally focused on the training or competitionĬooling down could consist of the following:.Allows the heart rate to get to a workable rate for.Vascular beds dilate, increasing metabolism and muscle temperatures Increased blood flow through active tissues as local.Required in the subsequent all-out activity Higher temperatures a specific warm-up can facilitate motor unit recruitment Facilitated nerve transmission and muscle metabolism at.
Haemoglobin releases oxygen more readily at higher muscle temperatures Facilitated oxygen utilization by warmed muscles because.Greater economy of movement because of lowered viscous.Dynamic exercises reduce muscle stiffness.Increased speed of contraction and relaxation of warmed.Performance may be improved, as an appropriate warm-up could Consider if you have also performed an appropriate warm-up at the same time. If you undertake event-specific drills where you conduct dynamic limb movements that replicate the planned activity movements, starting slowly and building up to the speed of movement required for the session. Remember, the objective of a warm-up is to prepare the athlete for the planned session. In contrast, dynamic stretching had a positive effect on explosive performances. They found that static stretching of the lower limbs and hip muscles harmed explosive performances for up to 24 hours post-stretching. (2014) compared the effects of static vs dynamic stretching on explosive performances and repeated sprint ability after a 24-hour delay. How does static stretching affect an athletes performance?Ī study by Hadden et al.For further information, see the following articles: Stretching exercises do not reduce muscle stiffness. More appropriate to the warm-up as they help reduce muscle stiffness. Warming up should perhaps consist of the following: To be directly related to muscle injury, and the warm-up should be ByĬontrast, static stretches are more appropriate for
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Suggests that the use of dynamic stretches - slowĬontrolled movements through the full range of motion - are the mostĪppropriate exercises for the warm-up.
Of both the training session and competition itself.īy McNair (2000) and Knudson (2001) As a result, the coach may wish toĮncourage the athlete to regard the warm-up and cool down as an essential part Process needed before and after training or competition. May help improve an athlete's performance level and accelerate the recovery Time spent on warming up and cooling down