Guide to Warming Up for Sport

Guide to Warming Up for Sport

Warming up with a dynamic routine prepares the body mentally and physically. A warm-up will improve the effectiveness of training, improve athletic performance and reduce the likelihood of injury.

Why warm-up?

The two key warm-up goals are to:

  1. Prepare the athletes specifically for the training/competition to follow, both mentally and physically.
  2. Minimise the risk of injury.

Preparing the body for exercise with a warm-up has several benefits including:

•  Increased blood flow to muscles
•  Faster delivery of oxygen and other nutrients to muscles
•  Greater extensibility and elasticity of body tissues
•  Allows joints to move more freely
•  Psychological preparation for play

What is the ideal warm-up?

A good warm-up should incorporate the muscle groups and activities that are required during training or competition. The intensity of a warm-up should begin at a low level gradually building to the level of intensity required during training or competition and should be performed prior to the activity.

For most athletes, 15 to 20 minutes is enough. However in cold weather or at higher levels of competition the duration of the warm-up should be increased.

What should a warm-up include?

There is often confusion between stretching and warm-up. Stretching alone is not a warm-up; the warm-up must be active and dynamic to prepare the muscles for the forces involved. Stretching is only one segment of warm-up.

The warm-up should include:

•  General aerobic exercise like jogging.

•  Sport-specific exercise and drills that are likely to be performed during the training session or game e.g. a footballer can perform passing drills.

•  Flexibility exercises or stretching. There is now less emphasis on static stretching during a warm-up. Instead, dynamic stretches should be performed to move the muscle groups through the full range of movement required in the activity being performed.

An example of a football specific pre-game warm up:

  1. Light running (2 min)
  2. Run throughs: forwards, backwards and sideways gradually increasing speed (2 min)
  3. Dribbling and passing drills (2-3 min)
  4. Dynamic stretching: including high knees, cross overs, heel kicks, walking lunges, and leg swings (controlled and not ballistic) (2 min)
  5. Mini game situation drills (2-3 min)
  6. Individual time: for players to address any areas of the warm up they feel needs additional time.

Resource

F-MARC developed “The 11+”, a complete warm-up program to reduce injuries among male and female football players aged 14 years and older. This program can be downloaded from http://f-marc.com/11plus/.

For more information regarding warm-up regimes specific to your sport contact one of the physiotherapists at Jubilee Sports Physiotherapy.

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m mooney
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Julie Dimevski
Julie Dimevski
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Kieran and the team have provided great customer service during my daughters recovery. They show care, and are supportive. He has been open and transparent, and positive. Thanks Kieran and team.
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I came to Jubilee Sports Physio for help on how to exersise and get fit without injuring myself constantly.During my initial consultation Michael said, I was standing wrong, sitting wrong and exersises I did were not suitable for my body.After four sessions, 15 minutes of daily exercises in between and I can go on hikes, lift weights and feel many years younger.I now have the life I want and very grateful to Jubilee Sports Physio, for their professionalism from booking, greeting and being able to do all I want physically.I highly recommend Jubilee Sports
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I would like to express my sincere appreciation for the exceptional care provided by Michael and James for attending to my son, both before and after his shoulder reconstruction. Michael and James' combination of kindness and professionalism played an important role in helping my son navigate through what was his first significant life challenge.They both demonstrated an unwavering commitment to my son's well-being, providing not only expert physiotherapy but also a level of compassionate support that went above and beyond.Thank you Jubilee team for your outstanding commitment to patient care. It's reassuring to know that professionals like Michael and James are dedicated to not just addressing physical challenges but also fostering a supportive and empathetic environment for individuals facing health setbacks. The receptions ladies were kind and helpful too.
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06:00 18 Dec 23
Over a period of 4 years my husband and I have had the expertise and professionalism of Michael Gabriel and staff at Jubilee Sports Physiotherapy Each of our ageing conditions required commitment to exercises to improve. When the conditions were clearly explained we gained confidence and understanding of realistic outcomes. We feel very fortunate for all of our treatments..and highly recommend Michael and staff.
Georgia Manos
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12:08 13 Dec 23
The whole Jubilee team is fantastic. They are professional, knowledgeable and have always gotten me back playing football as quick as possible!
Jordan Figon
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The team at Jubilee have been looking after me for over 15 years. Specially Michael with the help of Kieran. They have rehabbed me through 4 major surgeries as well as long standing injuries. It is because of these guys, I am able to still be involved in the game I love, stretching my career out as long as possible. In addition, my whole family is part of the Jubilee family
David Washington
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05:02 13 Dec 23
I have relied on Michael Gabriel for my physiotherapy needs for a number of years now. His professional work has allowed me to continue to chase the love I have for outdoors recreation.
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Michael and his team are the best. So professional and knowledgeable and have kept me moving for years.
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I have been a patient of Jubilee Sports Physio for many years, being treated for various injuries & chronic conditions. Michael’s diagnostic skills are excellent. I can highly recommend this practice for their care, proficiency & friendliness.
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Micheal has helped over the years to heal and help with my injuries.. The entire team gives a five star help. I can’t praise them enough…Thank you so much
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Michael has treated me on a number of occasions. He is very professional and very easy to talk to. He obviously knows his stuff and never fails to set you on the right path with his treatments
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"I have been going to Jubilee Physiotherapy for many years.Very professional from the receptionists to the principal Physioswith lots of experience and straight to the point thatsave time and money"
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I have been attending Jubilee physio, on and off, for many years.In fact three generations of my family are presently receiving treatment there. I have had several of the physiotherapist at Jubilee work on different problems and have found them all to be professional, knowledgeable and very caring in their treatment.
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Thorough, professional and passionate team of physiotherapists.
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The the treatment I received for injury was first class. Caring, knowledgeable and highly professional. The electronic home exercising provided to me showed me the required exercises so I was not let to a piece of papers directing me. Loved the app. This physio is the best I have used. Highly recommended.
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01:29 01 Jul 23
I have attended Jubilee Physiotherapy for many years and have always had a positive experience. The staff are professional and knowledgeable. I always feel comfortable and safe in their care.My therapist, Samuel Leslie, knew exactly how to treat my new neck issue. As a result, I have made a very good recovery.
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23:09 01 Mar 23
The guys at Jubilee are amazing! Been going for a couple years and each time I’ve had a great experience. Massive shout out and thanks to our team Physio Sam for helping me with my rehab and recovery. He’s helped improve my overall game and has made me stronger than before. He’s a legend. Would highly recommend, overall fantastic experience!
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