warm - up - active recovery
consists of...
• pulse raising activity 1) cool down
↳ increases HR, blood flow ↳ 5-10 mins of activity like
activates muscles jogging to increase O2 intake
• dynamic stretching to the muscles and gradually
↳ involving movement e.g reduce HR, body temperature.
leg swings, open gates, stretching
lunges ↳ static stretches
• sport related activity muscles are already warm
↳ activates muscle memory so static can be used to
and improves reaction time relax muscle tightness
when playing 2) Ice baths /cryotherapy
helps to circulate blood so
more 02 can get to muscles
3) nutrition
carbs: restore glycogen stores
speed up recovery + provide energy
Proteins: repair damaged muscle/tissue
4) massage
↳ using a massage gun or roam
roller to loosen muscle tightness
and stretch out muscles.
consists of...
• pulse raising activity 1) cool down
↳ increases HR, blood flow ↳ 5-10 mins of activity like
activates muscles jogging to increase O2 intake
• dynamic stretching to the muscles and gradually
↳ involving movement e.g reduce HR, body temperature.
leg swings, open gates, stretching
lunges ↳ static stretches
• sport related activity muscles are already warm
↳ activates muscle memory so static can be used to
and improves reaction time relax muscle tightness
when playing 2) Ice baths /cryotherapy
helps to circulate blood so
more 02 can get to muscles
3) nutrition
carbs: restore glycogen stores
speed up recovery + provide energy
Proteins: repair damaged muscle/tissue
4) massage
↳ using a massage gun or roam
roller to loosen muscle tightness
and stretch out muscles.
