Warm up
For my sport which will be hockey, a warmup for all positions is very important.
There are 5 different stages to a warmup.
First is the pulse raising stage, these are exercises that will slowly increase
the heart rate and body temperature. The benefit of this phase is to
increase body and muscle temperature and inc heart rate so that more
blood is pumped, and more oxygen is delivered to working muscles.
Exercises to do in this first stage are jogging, skipping, shuttles etc.
The second stage is mobility. These are exercises that take the joints Stage 1
through the full ROM such as arm swings and hip circles
Stage 2
The third stage is doing dynamic movements. This is often using a change of speed
and direction to loosen joints and to improve agility. So, you may change direction at
speed, which is agility, but this will help to loosen the ankle joint and knee joint.
Stage 3
The fourth stage of doing a warm up is stretching. This stretching should
be dynamic stretching such as opening and closing the gate or walking lunges. This is
important as it will mobilise joints and strengthen tendons and ligaments.
Stage 4
The final stage of a warm up is the skill rehearsal phase. Now
this is where you rehearse common movement patterns and skills which
will be used in the sport. So, in hockey it will be dribbling the ball or
hitting a shot at goal or making a strong push pass. This is important to do
to improve technique by replicating the muscle movements that will be
done. This allows a recap or a practice of a specific skill before the game
starts to allow you to see where you’re at.
Stage 5
Some things to note when doing a warmup are that your warmup should be at least 30 mins long.
This means that each stage will be 6 mins long and you should gradually increase the intensity
through each stage. In the stretching phase you should start with dynamic stretches that are specific
to the type of muscle contraction and the moving on to stretches specific to the movement patterns
needed in the sport.
In a warm-up you should not do static stretches. There is evidence from studies that suggest this
may have a reverse effect on muscle contraction speed therefore impairing performance in sports.
There are many benefits to a warm up. During the first stage, HR, VR, SV, F and blood flow all
increase Core body temperature is increased meaning there’s a steeper diffusion gradient so the
efficiency of muscular contractions increases. The dynamic stretching phase releases synovial fluid
inside the joints and lengthens connective tissues which increases the coordination between
antagonistic muscle pairs which improves the ROM. The sport specific stage prepares the body for
game intensity and speed. All in all, the body is prepared for physical activity with increases speed of
muscle contraction and inc sweating as well, which regulates body temperature.
For my sport which will be hockey, a warmup for all positions is very important.
There are 5 different stages to a warmup.
First is the pulse raising stage, these are exercises that will slowly increase
the heart rate and body temperature. The benefit of this phase is to
increase body and muscle temperature and inc heart rate so that more
blood is pumped, and more oxygen is delivered to working muscles.
Exercises to do in this first stage are jogging, skipping, shuttles etc.
The second stage is mobility. These are exercises that take the joints Stage 1
through the full ROM such as arm swings and hip circles
Stage 2
The third stage is doing dynamic movements. This is often using a change of speed
and direction to loosen joints and to improve agility. So, you may change direction at
speed, which is agility, but this will help to loosen the ankle joint and knee joint.
Stage 3
The fourth stage of doing a warm up is stretching. This stretching should
be dynamic stretching such as opening and closing the gate or walking lunges. This is
important as it will mobilise joints and strengthen tendons and ligaments.
Stage 4
The final stage of a warm up is the skill rehearsal phase. Now
this is where you rehearse common movement patterns and skills which
will be used in the sport. So, in hockey it will be dribbling the ball or
hitting a shot at goal or making a strong push pass. This is important to do
to improve technique by replicating the muscle movements that will be
done. This allows a recap or a practice of a specific skill before the game
starts to allow you to see where you’re at.
Stage 5
Some things to note when doing a warmup are that your warmup should be at least 30 mins long.
This means that each stage will be 6 mins long and you should gradually increase the intensity
through each stage. In the stretching phase you should start with dynamic stretches that are specific
to the type of muscle contraction and the moving on to stretches specific to the movement patterns
needed in the sport.
In a warm-up you should not do static stretches. There is evidence from studies that suggest this
may have a reverse effect on muscle contraction speed therefore impairing performance in sports.
There are many benefits to a warm up. During the first stage, HR, VR, SV, F and blood flow all
increase Core body temperature is increased meaning there’s a steeper diffusion gradient so the
efficiency of muscular contractions increases. The dynamic stretching phase releases synovial fluid
inside the joints and lengthens connective tissues which increases the coordination between
antagonistic muscle pairs which improves the ROM. The sport specific stage prepares the body for
game intensity and speed. All in all, the body is prepared for physical activity with increases speed of
muscle contraction and inc sweating as well, which regulates body temperature.
