Warm-up, cool-down and stretch
Warm-up
Warming up helps improve performance and is a great step towards preventing injury. It does this by preparing the body for physical activity, preventing a rapid increase in blood pressure, improving blood flow to the heart, increasing muscle temperature and making muscles more pliable.A good warm-up consists of:
- Aerobic exercise: Easy exercise such as walking, jogging and cycling continuously for 5-10 minutes
- Stretching: Dynamic stretching is best for warming up and involves moving your limbs through a range of motion. For examples of dynamic stretches go to the ACC SportSmart website.
- Sport-specific exercises: If you’re warming up for sport, include some exercises you’ll be using in your sport, such as short sprints, shuttle runs, changing direction quickly, shooting drills and defensive exercises with a partner.
Cool-down
Cooling down and stretching after exercising may reduce the risk of injuries happening. It also helps to promote flexibility. This low-intensity exercise should last for 5-15 minutes and include activity such as slow jogging and static stretching.
For more information on warming up, cooling down and stretching visit the ACC SportSmart website
