Warm-Up and Cool Down

Warming Up

Used to prepare the body physically and the mind mentally for a training session or match.

It increases body temperature, range of movement at joints due to release of synovial fluid and stretching of muscles, gradually increases heart rate and breathing rate, reduces anxiety and reduces risk of injury

Structure of Warm Up

Pulse raiser : increases heart rate and ensures more blood is being pumped to the working muscles (jogging/running/cycling)

Mobility : synovial fluid is released which helps improve range of movement at joints and enable smoother movements (shoulder/ankle rolls)

Dynamic movement : helps re raise heart rate and prepare body for the dynamic movements within the sport

Cool Down

To bring the body back to its resting state, helps reduces soreness/stiffness, prevents blood pooling and it gradually reduces participants heart rate, breathing rate and body temperature to help reduce recovery time.

Structure of Cool Down

Pulse lowering activity : will gradually reduce a participants heart rate and breathing rate (walking ,cycling)

Developmental stretching : improves flexibility of muscles as well as reducing the impact of Delayed onset muscle soreness.