What is Warm up?

Warm up is defined as a routine which physiologically prepares an individual for subsequent vigorous physical activity.  The warm up should include exercises that prepare the muscles to be used and activate the energy system required. 

Purpose of warm up

·        Rehearsal of movement

·        Elevation of body temperature

·        Reduce incidence and likelihood of musculoskeletal injuries

·        Supplies adequate blood to the muscles

·        To prepare you psychological for competition or conditioning exercise.

Two main parts of warm up

A.        General

B.         Sport Specific

The general warm-up is the preparation of the entire body for an event or activity.  This is to fine tune the body for any physical activity such as walking or slow jogging.

Specific warm-up exercises actually involve the body parts that will be used in the subsequent competitive event. An example would be swinging a tennis racket in a practice stroke.  The advantage of the specific warm-up is that the body temperature is increased in the specific body parts that are to be used and thus prevent injuries.

Warm up then stretch

There is an important difference between warm-up and stretching. Many people stretch and call it warm-up. Stretching is a part of warm up but stretching does not complete warm up.  If one stretches the muscles without prior warm-up, the muscles are cold and are more prone to injury, such as muscle tear or strain.  When one is stretching one should hold for about 15 – 20 seconds then change side.  Both sides must be stretched equally.

Intensity and duration of warm up

A brisk 5-8 minute walk or a slow jog will generally produce sufficient warm-up to prepare the body for more strenuous exercise.  The duration and intensity of warm-up should be adjusted according to the environmental temperature and the amount of clothing worn. The higher the environmental temperature and the greater the amount of clothing, the sooner the desired body temperature is attained. It is also important to begin a major activity while still warmed-up. Ideally, the rest period should be more than a few minutes. In any case, no more than fifteen minutes should elapse. When the beneficial effect of warm-up has ended, the muscle temperature will have returned to pre-warm-up levels.

Warm up plan             Total time (25 – 30 minutes)                

1.         Light stretching on the spot (arms, legs, waist, toes, sides, back)            (3 Min)

2.         Walk slowly and gradually increase to running                           (10 Min)                      

Stretching

Stretch the entire body especially the muscles that will be used for the particular skill.  Stretch both sides equally holding for about 15sec each time.  Stretch from top to bottom or bottom to top.                                                                                        (7Min)                                     

Simulation drills

These are drills that you are going to do during your warm up that actually replicate the real thing but with less intensity.  For example, if you are going to do sprinting next your simulation drill would include:

1.         A skip and scoop

2.         Backward running

3.         High knees

4.         Butt kicks

5.         Straight leg bounding

6.         Run easy at about 80%                                                             (10 Min)

Cool Down

Cool down is to make less strong or intense. 

Purpose of cool down

1.         To remove the waste product

2.         Bring the body to its normal state

The best surface to use to cool tone on is grass and bare foot is fine. The reason for this is because you need to align the body once you have ended you training plan. 

Cool Down Plan                                  10 – 15 Min

1.         Do some stretching hold for 10 – 15 sec

2.         You can do some sit ups or push ups

3.         Walk or jog two or three times slowly

4.         A massage can also be given to the athlete but must be light not deep

                                      Muscular Flexibility                          

What is muscular flexibility?

Muscular Flexibility is the ability of a joint to move freely through the entire range of motion. Flexibility about a joint is highly specific and varies significantly across joints and individuals. An individual flexibility depends on many factors including joint structure, ligaments, tendons, muscles, skin, fat tissue, body temperature, gender, and age.

Why do we measure muscular flexibility?

Measuring muscular flexibility is important in the assessment of health and overall quality of life. Many muscular and skeletal problems are the result of poor flexibility, especially in adults. Flexibility is also necessary in the improvement and maintenance of postural alignment, the enhancement of proper and graceful movements, and in facilitating and developing motor skills. Muscular flexibility is especially important for the athlete, aiding not only in performance but also in the prevention of unnecessary injuries.

There are two types of flexibility, theses are:

A.  Static flexibility

B.  Dynamic flexibility

Static flexibility refers to the ability to assume and maintain an extended position at one end or point in a joint’s range of motion.  Static flexibility depends on the structure of a joint and the tightness of muscles, tendons, and ligaments that are attached to it. 

Dynamic flexibility is the ability to move a joint through its range of motion with little resistance.  For example dynamic shoulder flexibility would affect your ability to pitch a soft ball.  Dynamic flexibility is dependent on static flexibility, but it also involves such factors as strength, coordination and resistance to movement. 

Benefits of Flexibility Stretching Exercises

1.          To maintain and or improve joint mobility

2.          To prevent injuries and soreness

3.          To relief aches and pains

4.          To adopt the muscular skeletal system to the special demands of a particular sport

5.          Maintenance of good posture and relaxation

There are two types of stretching, these are:

1.  Passive stretching

2   Active stretching

Passive stretching is a technique in which muscles are stretched by force applied by a partner, gravity, or a weigh helps your joints move through their range of motion.  For example using your partner to do a leg raise where you are lying on your back and he raise your leg and holds it at 90º angle.  

Active stretching is a technique in which muscles are stretched by the contraction of the opposing muscles.  For example an active seated stretch of the muscles occur when a person actively contracts the muscles on the top of the shin.  The contraction of this opposing muscle produces a reflex that relaxes the muscles to be stretched. 

Factors that Limit or Restrict Flexibility

1.         Temperature of the tissue and the efficiency of warm up

2.         The neural or the receptors in all the muscles and around the joint

3.         The age of the person doing the exercise

4.         The sex (women tend to be more flexible than men)

5.         The psychological make up of the person

6.         The muscles, tendons, ligaments and joint capability

7.         The shape or configuration of the joint 

Intensity and Duration

Each stretch must be held between 10-30 seconds.  Throughout each stretch, you should try to relax and breathe easily.  You should also rest for about 30-60 seconds between each stretch and do at least 4 repetitions of each stretch.  The duration for an athlete to achieve flexibility is about 6-8 weeks.  A complete flexibility work out usually takes about 20-30 minutes, 3-5 days per week. 

Some examples of flexibility exercises:

1. The "Spinal Twist"

While seated, extend the left leg in front of you. Bend your right leg, placing your right foot on the outside of the left knee. Extend your right arm behind you to support your body. Place the left arm on the outside of the right leg. Slightly twist the torso using your left arm until you feel the stretch in your side. Hold for 10-30 seconds. Stretch the other side.

2. Hamstring Stretch

While seated, extend your left leg in front of you. Bend your right leg, placing the bottom of your foot on the inside of the left knee. Place your right hand on top of your left hand. While keeping the lower back straightened, reach toward your left foot. Hold this for 10-30 seconds. During this stretch, keep the foot of the straight leg upright with the ankle and toes relaxed. Repeat for the right leg.

3. Calf Stretch

While standing, place your left foot near the wall. Bend forearms and rest them against the wall. Keeping the right foot flat on the floor, move right leg back until you feel the stretch in the calf muscle. Hold an easy stretch for 10-30 seconds. Do not bounce. Stretch the other leg.

   
 
  4. Chest Stretch  Place flat palm of right arm against a wall. Slowly rotate forward until you feel the stretch in your chest. Hold the stretch for 10-30 seconds. Stretch the other side.

5. Shoulder Stretch

Extend your left arm in front of your body. Using the left wrist, place the right wrist underneath and pull inward toward your body, while keeping the left arm extended. Hold for 10-30 seconds. Stretch the other side.

6. Quadriceps Stretch

Supporting your body with your left arm against a solid object, grab your left toes with right arm. Pull your heel up to your buttocks until you feel the stretch in your thigh.  Hold for10-30seconds.  Stretch the other side.

7. Forearm Stretch

Extend your right arm. Using your left hand, pull your finger tips back toward your body until you feel the stretch in your forearm. Hold the stretch for 10-30 seconds. Repeat using the other arm.

8. Triceps Stretch

Bend the right arm while placing your fingers in the middle of the back. Using the left arm, pull your right elbow backward until you feel the stretch in the back of your arm. Hold it for 10-30 seconds. Stretch the other side.

9. Inner Thigh Stretch

While seated, pull both feet inward toward the body. Grab your feet with your hands, while using the elbows to press downward slightly on the knees. You should feel this stretch in your inner thighs. Hold for 10-30 seconds.

10. "Cat" (Back) Stretch

To stretch the upper back, hands and knees should be on the floor. Just as a cat would do, slowly lift your back up toward the ceiling and hold in place for 10-30 seconds.

Hamstring Stretch - standing

Diagram

Description:

1.         Place heel of leg being stretched on box or bench that is approximately knee      height (can also be performed with the heel on the floor).

2.         Make sure hips are kept square (i.e. facing forwards not twisted to the side)

3.         Keep stretched leg as straight as possible and lean forwards from the hip with    buttocks out and back straight

4.         Do not hunch your back or slouch forward.  Get to the point of a mild stretch and          hold

5.         Repeat for each leg

Notes:

The hamstrings consist of the muscles called Biceps femoris, Semitendinosis and Semimembranosis. They are located on the back side of the thigh. Their function is to extend the hip and flex the knee. There are many different stretching exercises for the hamstrings. 

Spinal Twist

Diagram

Description:

1.         Twist spine as you push with elbow

2.         Look over shoulder

3.         Hold the stretch

Quadriceps Stretch - standing

Description:

1.             Clasp your foot behind your body with opposite hand

2.         Pull your foot upwards, and push the knee backward

3.         Contract your abdominals to stabilize the pelvis (do not arch your back)

4.         Press the front hip bone forward and slightly extend the hip

5.         Hold the stretch

6.         Repeat for each leg

Notes

·         The quadriceps muscle group consist of four muscles located on the anterior (front) of your thigh. The muscles are the Vastus Lateralis, Vastus Intermedius, Vastus Medialis and Rectus Femoris. These four muscles act together to extend the knee, while the rectus femoris also helps flex the hip joint.

·         This stretch may be difficult to perform without holding onto something for support. If there is nothing available, one of the other quadriceps stretches may be more appropriate.

Calf muscle Stretch - Gastrocnemius

Description

1.         Point both feet forward with legs apart

2.         Keep back knee straight

3.         Push hips forward

4.         Press back heel to ground, keeping it flat

5.         Hold the stretch

6.         Repeat stretch on each leg

Notes:

All stretches should be felt in the back leg NOT the front leg.  The calf muscle group is made up of Gastrocnemius and Soleus muscles. In general, stretches that bend the knee focus on the soleus muscle, while stretches that straighten the knee focus on the gastrocnemius muscle. The information about each stretch should be read in conjunction with the stretching guidelines.

Calf Muscle Stretch - Soleus

 Description:

1.         Legs apart and both feet pointing forward

2.         Lower the hips and bend knee of back leg

3.         Push back heel flat to ground

4.         Hold the stretch

5.         Repeat stretch on each side

Notes

·         All stretches should be felt in the back leg NOT the front leg

·         The calf muscle group is made up of Gastrocnemius and Soleus muscles. In general, stretches that bend the knee focus on the soleus muscle, while stretches that straighten the knee focus on the gastrocnemius muscle.

 Circuit Training

Circuit training is the term given to resistance exercises grouped together to achieve general or specific conditioning. Exercises are performed in a circular arrangement that allows athletes to progress from one exercise station to the next until all stations have been completed. The completion of all exercises is one circuit. This type of training is ideal for small or large groups of athletes. Circuit training is also a very good fitness development tool.

Advantages of circuit training

1.  Develop strength, power, endurance, agility, anaerobic, capacities and aerobic                   

     capacities

2.  Limits space

3.  Increase exercise resistance

4.  Increase repetition numbers

Draw Backs of Circuit Training

1.  Partner must be of similar strength

2.  Take more time to go through

Characteristics of Circuit Training

1.  It is done in a circular manner (station to station)

2.  It can be done in parts: short (6 exercises), normal (9 exercises) or long (12 exercises).

3.  Usually it is repeated three times

4.  Physical demand as to be elevated progressively and individually

5. Get station arranged prior and should involved every one simultaneously (it as                              

    organizational advantages

6.  Should alternate muscle groups eg. (a) Legs (b) arms (c) abdomen (d) back

7. In set training we have set times eg. 10 – 30 seconds or number of repetitions 10 – 20          

    push ups or sit ups

8.  Little or no time between stations

9.  Due to the progressive nature of the circuit you can reduce the time to perform without

     Altering the number of repetitions or the load or may increase the load or the number     

     of repetitions.  This depends on the level of the group.

10.  The set time between sets/reps should be about 2 minutes but may change according

        to the demand placed on the organism. 

Training Considerations

Before starting a training circuit, a number of pre-training considerations need to be determined before prescribing exercises for all your athletes.

1.   Look at the age, body weight and the physical state of development of   each  athlete.

2.  Look at prior and current training levels of each athlete with regard to their         strength and speed training.

3. Evaluate the strength training needs of each group of athletes as classified by their event.

Setting up the Circuit

When setting up the training circuit, focus on the order and frequency of the exercises that are to be performed. It is recommended that each training session consist of 2-4 exercises from each of the four exercise categories, and that there is adequate rest time between stations. The order of exercises should follow a pattern: upper body to lower body, or agility and conditioning to abdominal exercises and then repeat the same order. This type of arrangement will allow for more recovery time for a specific muscle group because it is not being used in successive exercises.

The training circuit should be performed on the grass infield of the track for the majority of the exercises. That surface reduces the shock of the ground impact, which is especially important for lower body plyometrics exercises. Ideally, the training circuit can be performed up to three times per week on a schedule that allows at least 48 hours of rest between sessions. Once the competitive season begins, the training circuit may be cut back to twice a week to allow ample rest before competitions. If the coach plans a schedule that uses the training circuit only twice a week, he/she may chose to allow 72 hours of recovery between sessions.

Training Options

Training Days	Day 1	Day 2	Day 3	Day 4	Day 5
Training 5 days/week	ST&C Circuit			ST&C Circuit
		ST&C Circuit			ST&C Circuit
Training 4 days/week	ST&C Circuit			ST&C Circuit
Training 3 days/week			ST&C Circuit

Sample Training Circuit Routines

When prescribing exercises for each event area, you need to focus on the exercises that will help the specific needs of your athlete in a particular event. The table below is a basic guideline to help get you started. These exercises can be incorporated into a training circuit to provide a variety of exercises for all your athletes that will be fun to do. Change the exercises a little, if you notice that an athlete has mastered the exercise and is getting bored.

An Athletics Example

All Athletics athletes  can benefit from Agility & Conditioning Abdominal & Back Sprinters, Jumpers, Throwers (power-oriented athletes) Agility & Conditioning Plyometrics Throwers w/developed upper bodies Plyometrics All Athletics athletes Throwers Medicine Ball Drills

Using conditioning circuits takes the pressure off athletes by focusing on the time at each station, not the number of repetitions. The goal is to get the athletes to do as many reps as they can, as correctly as they can, in the specified time.

Example of a short circuit

Exercise Reps     1.   Push-ups 10     2.  Crunches 10     3.  Leg raises 20     4.  Lunges 10 each leg    5.  Triceps dips 5-8    6.  Running 800m

General Conditioning Circuit — Sample 1

General Conditioning Circuit — Sample 2

Long circuit 12 exercises

1

2

3

4