A BASIC PREPARATION BEFORE

TRAINING OR COMPETITION

WARM-UP & STRETCHING

 What is Warm-Up

 Warm-up is consist of a series of activity or exercise engage with the body and movement.

 Warm-up in sport is defined as a period of preparatory exercise to enhance subsequent

competition or training performance (Hendrick, 1992)

 A warm-up protocols are design for facilitated athletes to prepared physical, physiological
and mental to enhanced performance in training and competitions.

 However the aims of warm-up is different approaches between stretching protocols. Many
of athletes and public people are confusing between these two techniques.

 Basically, warm-up is performed before to the any activities of stretching and main
activities in training or competition.

 Others study shown, warm-up can be added in between rest sections (but not all the
events have a longer time for rest).
The role of Warm-Ups

 A well designed warm-up can increase muscle temperatures, core temperature and blood flow.
increasing blood flow to active muscles, raising core body temperature, enhancing metabolic
reactions, and improving joint range of motion.
 Although well-designed warm-up procedures can enhance athletic performance, reduce the risk
of injury, and lessen the potential for muscle soreness after exercise.
 A warm-up consists of preparatory activities and functionally based movements that are
specifically designed to prepare the body for exercise or sports.
 The factors of initial training status or conditioning levels may impact the results of a warm-up
because a given absolute intensity is a lower relative intensity for a trained person as opposed
to an untrained person.
 Other factor is age and gender because different age levels and genders may react differently
to the same exercises in terms of ability to perform them and fatiguing effects.
The Physiology of Warm-up.
 Physiological responses to increased the body temperature – increased the circulation
the blood flow to the working muscle resulting of enhance oxygen supply to during
exercises.

 Increased the rate of oxygen-hemoglobin and myoglobin and increased the speed rate
to extract to the working muscle.

 Myosin ATP activity is increased as a result enhanced the blood flow and elevated the
muscle temperature (1º)

 Decrease of muscle viscosity resistance in muscle and reducing muscle and joint
stiffness.

 Increased the range of motion of the joints (optimum level of ROM can raise after
stretching was included).
 Reduced the risk of injury (increased the nerve resistance to avoid muscle tearing during activity).

 Faster muscle contraction and relation on both agonist and antagonist muscle.

 Improvement in the rate of force development and reaction time.

 Improvement in muscle strength and power development

A well-designed warm-up can increase blood flow, muscle temperature, core temperature, and also disrupt temporary
connective tissue bonds. These effects can have the following positive effects on performance:

Faster muscle contraction and relaxation of both agonist and antagonist muscles.

Improvements in the rate of force development.

Improvements in reaction time.

Improvements in muscle strength and power.

Lowered viscous resistance in muscles

Improved oxygen delivery due to the Bohr effect where higher temperatures facilitate oxygen release from
haemoglobin and myoglobin.

Increased blood flow to active muscles.

Enhanced metabolic reactions.

The Types of Warm-up

 Passive Warm-up (hot shower, heating pads & massage)

 Dynamic Warm-up (involve the body movement and muscle working)

A component or Structure of Warm-up Activity

 Generally, Warm-up program includes the  A General Warm-Up

following two components.  Duration 5 -10 minutes of slow activity such as brisk
 A general warm-up walking – jogging or skipping.

 A specific warm-up  Alternative activity for sports – low activity in drills

such as dribbling, kicking or any activity suitable with
low intensity.

 Gradually, increase the pace or tempo of movement

 A specific Warm-up
 Duration 8 – 12 minutes with incorporates the movements
similar or mimic to the actual of the athletes sports.

 Increasing the intensity activity with the sprints drill, bounding

and jumping activity.

 This section can should also include rehearsal of the skill to be

performance.

 Variety of type movement plane should also include in this type

of warm-up.

 Beware to planning the activity for avoiding the cause of fatigue.

 Advance Warm-up Protocols (RAMP)
 Phase 1 – Raise
 In an attempt to advance current performance preparation
practices, two primary warm-up models have been  The aim of the ‘raise’ section is too:
developed by Ian Jeffreys and Verstegen . The framework
“RAMP” protocol developed by Dr. Jeffreys allows for  ↑ Body temperature
activities to be easily classified and constructed in the  ↑ Heart rate
following warm-up sequence:
 ↑ Respiration rate
 ↑ Blood flow
 Raise
 ↑ Joint viscosity
 Activate and Mobilise
 Potentiate (or Performance in this articles modified variation  This section of the warm-up may include low-intensity,
of the RAMP protocol) multi-directional movements or dynamic range of motion
exercises which will be abundant during the session. Some
examples of raise exercises may include:
 It should be the aim of the exercise professional to have
the athletes fully prepared both mentally and physically
following the end of the third phase (i.e. potentiation  Sprint technique drills (A-skips, B-skips, Bicycles, Heel cycling,
Waterfalls)
phase) of the RAMP protocol and ready for competition or
activity. Each of the three phases of this warm-up model  Planned change of direction drills
plays an important role in the athlete’s preparation.  Squatting, lunging, or crawling.
 Phase 2 – Activate and Mobilise
 The aim of this phase of the warm-up is two-fold:
 Activate key muscle groups
 Mobilise key joints and ranges of motion used in the
sport or activity
 During this phase of the warm-up, typical activation
and mobilisation movements include:
 Phase 3 – Potentiation or Performance (modified version)
 The aim of this phase is to ‘prime’ the athletes for their session or
competition.
 This phase of the warm-up is fixated on exercises which will directly lead
to performance improvements in following activities. Developed using
the principle of post-activation potentiation, this phase of the warm-up
will now begin to unidentifiably transit into the workout/sport itself,
meaning it will begin to incorporate sports-specific activities using rising
intensities. This phase serves two primary objectives:

 Mini-band routines  ↑ Intensity to a comparable level the athletes’ are about to compete in.
 Balance work  ↑ Improve subsequent performance utilising the effects of post-
activation potentiation.
 Superman’s and inchworm’s
 Squats and lunges
 Sumo shuffles  An example of potentiation/performance exercises for a technical
rugby session may include:
 Spinal mobility exercises (flexion, extension, lateral
flexion, and rotation)  Plyometric exercises (unilateral and bilateral jumps and bounds)
 Short-moderate distance accelerations and sprints and (0-20m)
 Involvement of tackling pads
 Reactive agility drills (e.g. evasion games in chaotic environments)
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