Benefits of Warming Up
- Reduces injury risk
- Increases flexibility
- Improves blood circulation
- Increases range of motion
- Mentally prepares the body for physical activity
Components of a Warm-Up
A warm-up should begin with light jogging or walking, followed by dynamic stretching. Gradually increase your intensity until you reach the desired level of intensity for your activity. This could include running drills, sport-specific activities such as dribbling or passing drills, or skill-specific activities such as shooting or striking drills.
Benefits of Cooling Down
- Reduces soreness
- Assists with returning the body to resting state
- Reduces the risk of dizziness, nausea, and other post-exercise ailments
- Hastens recovery time
Components of a Cool-Down
A cool-down should begin with light jogging or walking and gradually decrease in intensity. Then, perform static stretching to improve flexibility. Lastly, take a few minutes to focus on your breathing and recovery. Breathing exercises can help reduce muscle soreness and improve relaxation.
Warm-up and cool-down routines can help reduce the risk of injury, improve performance, and hasten recovery. They should be an important part of any physical activity and should be tailored to your specific activity and fitness level.