CARING FOR ATHLETES
WARMING UP: 8 STEPS THAT WILL PREPARE YOUR MIND AND BODY FOR MAXIMUM ATHLETIC PERFORMANCE
Why warm-up?
The “warm-up” has been part of the athlete’s routine for decades. Though earlier athletes may not have understood the purposes or proper techniques of warming-up, recent research by exercise scientists has made this information available to the modern athlete. Sports medicine specialists agree that a warm-up routine, when performed correctly, will increase the athlete’s performance level and decrease his/her potential for injury.
Not only does a “warm-up” increase the temperature within the muscles thereby making them work more efficiently, more safely, and at a higher level, research has proven additional advantages:
increased maximal oxygen intake
reduction in the amount of oxygen required for a specific activity.
increased rate of neuromuscular transmission and recruitment of muscle fibers
activation “neuromuscular memory” for the event’s specific movements
mental preparation for the forthcoming event
How much time should be devoted to the warm-up?
Both the intensity and duration of the warm-up is determined by the event and the individual athlete’s level of fitness; the more highly conditioned the athlete, the longer and more intense the warm-up. As much as 20-30 minutes of fairly intense exercise may be necessary to effectively “warm-up” the well-conditioned athlete; whereas a less conditioned athlete would require a less intense warm-up of shorter duration.
One way to determine if an athlete has spent enough time warming-up is to observe his/her perspiration level. If the athlete is sweating freely in normal climatic conditions, it can usually be assumed to muscle temperature has been raised to a satisfactory level.
What type of warm-up is best?
The general consensus of sports medicine professionals is the warm-up schedule should be based on the individual athlete’s needs and personal history. Skill-drills that incorporate the sport’s actual activities should be practiced as a part of the warm-up. In addition, particular attention should be given to properly warm-up all areas predisposed to injury.
The 8-Step Warm-Up Schedule
The following outline combines general with specific warm-up activities. Note that steps I through VI should be performed in crescendo fashion, so that the performance level gradually increases and reaches its peak during the actual events (Step VI).
STEP I: Stretching. Perform gentle, mild stretching exercises for the specific muscle groups that will be stressed. Mental relaxation begins at this time with the athlete focusing on the areas being stretched.
STEP II: Jogging. Jog or run in place until perspiration begins and core temperature is raised. The distance and pace should be determined by the athlete’s fitness level and type of sport. Mentally, the athlete should continue relaxing thoughts.
STEP III: Stretching. Stretch slowly but thoroughly, hitting every muscle group with particular emphasis on those muscles used most in the upcoming activity. For example, a quarterback should perform stretching exercises for his neck, shoulders, spine, hips and legs, but focus special attention on stretching his rotator cuff muscles. Each individual athlete should be given time during this phase to perform stretches that may have been specifically prescribed for him/her by sports medicine specialists. As part of a comprehensive preseason athletic screening, sportsmedicine professionals evaluate an athlete’s flexibility levels. An athlete found to be deficient in this area is given specific exercises to increase flexibility and prevent injury. The athlete should use this time to mentally relax, tuning in to the areas being stretched and listening to his/her body.
STEP IV: Sport specific warm-up activities. Skill-drills that incorporate the actual activities of that sport are performed. This step also prepares the athlete mentally by forcing him/her to focus attention on the skills being performed.
STEP V: Rest Period. About 10 minutes prior to the event the athlete should rest. This allows him/her to regain body homeostasis and focus on the mental focusing techniques the athlete can go into the event with confidence, in control of his/her intensity, and with concentration at a level leading to the best possible performance within his/her physical ability.
STEP VI: the event. Steps I through V should have prepared the athlete mentally and physically so that he/she reaches peak performance during the event.
STEP VII: Post event warm-down. Often referred to as the “cool-down”, this period consists of about three to five minutes of low-level activity following the event. One purpose of a post event warm-down is to remove the by-products of metabolism from the muscles and tissues, thereby helping reduce the level of soreness and tightness often experienced the next day. The “cool-down” also allows the athlete time to settle down psychologically after the high level of excitement produced by the event.
STEP VIII: Stretching. Slow, gentle stretches are repeated following the warm-down step. The table below offers some stretching guidelines:
Stretching Do’s and Don’ts
1. Stretch slowly, gently 1. Bounce (ballistic stretching)
2. Relax and breathe naturally 2. Stretch to point of pain
3. Focus mind on the areas 3. Perform toe touches
being stretched, being from the standing
aware of the tension, position (with or
contraction, relaxation without leg crossovers)
4. Stretch for 10-15 4. Perform straight leg
second holds and in- raises
crease to 30-60 seconds
rather than increasing 5. Perform deep knee
the number repetitions bends or “duck walks”
5. Stretch all body areas, 6. Perform neck extensions
concentrating on those
muscle groups specific 7. Complete with others –
to the event stretching is highly
individualized
8. Hold your breath