Training

Warm up

• Pulse raiser/cardiovascular exercise

• Stretching - active = dynamic, passive = external force, ballistic = swinging or bouncing

• Skills based on

• Mental prep to reduce stress

• Reduce injury possibility

• Release adrenaline

• Muscle temperature increases

• Increases speed of nerve impulse conduction

• Efficient movement at joints

• Rehearsal of movement/skill

• Supplies adequate blood flow to heart

Cool Down

• Keep blood flow high and allow oxygen to be flushed through the muscles, removing and oxidising any lactic acid that remains

• Allow skeletal muscle pump to keep working

• Limit effect of DOMs which usually occurs 24-48 hours post heavy exercise. Structural damage to muscle fibres and connective tissues

• Light cardiovascular exercise

• Stretching exercises

DOMs

Delayed onset of muscular soreness

Principles of Training

• Specificity

• Progressive Overload

• Reversibility

• Recovery

Reduces chance of injury, reducing boredom and specific to sport

Progressive Overload

Frequency

Intensity

Time

Type