There are 5 questions that need to be answered when planning a Warm up?
Why do you Warm Up?
The purpose of the Warm Up is to mentally and physically prepare the body for the activity that is about to happen. It could be a training session or a race or a game but whatever it is it has to be right because it is easy to lose the race or the game if the Warm up is too long or too short.
When do you Warm up?
It is crucial that the Warm up is a practised activity so that the performer knows that on finishing the Warm Up then they are at their mental and physical peak in terms of preparation. The Warm up should always be the same as in training and take the same amount of time.
Where do you Warm Up?
If possible it is best to Warm Up on a flat, dry surface away from noise and distraction. If it is a hot sunny day then a shady place is best as it prevents the performers from dehydrating.
Who should perform the Warm Up?
Only the performers should take part in the Warm up and the fitness coaches should be watching from the sidelines. The physical part of the Warm up should be a well rehearsed activity and should require no instruction or coaching. Unlike the skill part of the Warm up which should have coaching but not participation.
What should occur in a Warm Up?
A series of runs over approximately 50m performed at 60% of top speed. In this way performers can practise the running technique at a reduced speed and technical correction can take place at the end of each run. There should be a minimum of 4 runs and a maximum of 6. This is immediately followed by a series of dynamic stretches which involve the whole body moving. These exercises should build in intensity and conclude with high speed activity. On conclusion of the exercises the performer should run over 30m at 80 and 90% before moving onto 100% runs or the skill part of the session.
Coaches should ask the performers how they feel at the end of the Warm up and if the answer is ready and exhilarated then the Warm Up is right.
If the answer is tired then the coach has to change the length of the Warm up so take a look at the exercises contained within the Warm up package to learn the correct method of Warming up.
