How and Why should I warm up?

As we enter the WABL season and Winter Domestic seasons for 2018 I believe it would be a good time to discuss the most under done aspect of junior sport, the Warm Up. Everyone knows that its important to warm up, so why do so few of us (me included at times) refuse to take the time to prepare our bodies for training or competition?

In order to best prepare our bodies for competition and training it is important that the preparation begins the day before. Our bodies are like car engines and we need to ensure that they are fuelled appropriately. This includes what we eat, what and how much we drink as well as how well we sleep. You want to eat the right food, drink the right amount of fluid and sleep to ensure your muscles are all repaired and replenished from your previous training or competition day… More to come on this.

As mentioned earlier, it is important to make time for your warm ups. It is recommended you arrive to training 10 minutes BEFORE your scheduled training time. This will allow you adequate time to do a good foam roll to maximise the readiness of your muscles to work. The benefits of foam rolling include reduced soreness, improved muscle activation, improved vertical jump height and improved dynamic range of motion. A whole body roll is recommended with focus on quads, ITB, hamstrings, calves and glutes. If you require any additional help with your roller then check out our fact sheet on our website. You will find lots of pictures and guidance on roller technique.

In addition to a pre training / game roll out, it is important to then do a dynamic warm up, focusing on preparing the muscles for what is about to come their way. The benefits of a dynamic warm up include maintaining body warmth with movement, using multiple body parts in one movement to move through ranges that we move through in competition (rather than a single hamstring stretch for example) as well as allowing you to mentally prepare for the work ahead.

With regards to the dynamic warm up it is important that you do movements that reflect what you are going to be doing in that session or game. An example of a dynamic warm up for basketball could be as follows:

• 1 x up and back @ 50%
• Exercise to half court then jog back of the following :
  
  • Single leg hug knee to chest
  • Sumo Squats – gradually increase depth
  • Ankle Pops
  • Lunge + chest expansion
  • Hip Openings
  • Toe Runs
  • Heel Runs
  • Defensive slides (up and back facing the sameway)
• 2 x 10 mini steps building to 80%
• 2 x up and back @ 80 – 100%

In week one of preseason you might be the only one doing this but after a few weeks when your teammates see how well you are performing physically they too will join you. If you are a coach reading this and would like the Stirling Senators Physiotherapist Matt Beavis to come down and run through a warm up for your team, then please don’t hesitate to contact the clinic to arrange a suitable time.