With most local football competitions commencing in the coming weeks, we thought it would be an opportune time to talk about training and game preparation.
Why should we warm up?
The key aims of the warm up are:
To prepare the athlete both Physically & mentally for the rigors of the train- ing session or game to follow. To help prevent / minimise the likelihood of injury occurrence.
Preparing the body for exercise has numerous benefits:
- It increases blood flow to the muscles
- Provides the faster delivery of oxygen and other nutrients to muscles
- Allows joints to move more freely
- Provides Psychological preparation for both training and games to come.
- Helps prevent injury.
What is an effective warm up and what does it consist of?
An effective warm up should incorporate the muscle groups and activities replicated during the course of the training / game to follow. It should begin at a low level and build in intensity until it meets the levels of demand required during a game. For most players a 15 -20 minute warm up should be adequate.
Don’t confuse static stretching and warm up, static stretching alone is not enough to be regarded as a warm up. The warm up must be active and Dynamic as to prepare the muscles for the forces involved throughout a training session / game.
The warm up should include aerobic exercise like jogging. Game specific exercise and drills that replicate game actions such as passing, kicking, marking, picking up a ball.
By following some of these basic steps you as a player and collectively as a team will greatly reduce your risk of preventable injuries.
If you are feeling any type of pain or discomfort throughout a training ses- sion or game remember to advise your trainer or contact your Physiothera- pist as this could be an early sign of a more significant injury to follow.
Should you require further information regarding game and training prepa- ration please speak with your coach or contact one of our friendly staff at Whittlesea Physiotherapy & Clinical Pilates.