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Warm up- muscle stiffness is thought to be directly related to muscle injury and therefore the warm up should be aimed at reducing muscle stiffness. Dynamic stretches are more appropriate to warm up as they help reduce muscle stiffness. Static exercises do not reduce muscle stiffness.

Performance may improve as an appropriate warm up will result in an:

• Increase speed of contraction and relaxation of warmed muscles
• Dynamic exercises reduce muscle stiffness
• Greater economy of movement because of lowered viscous resistance within warmed muscles
• Facilitated oxygen utilization by warmed muscles because hemoglobin releases oxygen more readily at higher muscle temperatures
• Facilitated nerve transmission and muscle metabolism at higher temperatures; a specific warm up can facilitate motor unit recruitment required in subsequent all out activity
• Increased blood flow through active tissues as local vascular beds dilate, increasing metabolism and muscle temperatures.

Dynamic Warm Up-

The following is an example you may modify to your needs.

• Jog 5 minutes to increase body temperature. (can substitute dribbling).
• 10-15 knee raises, while standing raise knee to chest (do each knee).
• 10-15 foot lifts, raise heels off ground and stand on balls of feet for one second.
• 10-15 butt kicks, touch your butt with the heal of your shoe (do each foot).
• 10-15 jumping jacks.
• 10-15 upper body twists, stand legs apart, hold arms out, rotate in each direction.
• 10-15 leg swings, swing each leg front and back as far as possible.
• 10 arm rotations (specially keepers).
• 10-15 hip rotations, hands on hips, rotate hips.
• 10-15 draw circles with your chin.
• 10-15 spread legs, touch ground with both hands, then reach for the sky.

Cool Down- Static stretches are more appropriate to the cool down as they help muscles to relax and increase their range of movement.

An Appropriate cool down will:

• Aid in the dissipation of waste products- including lactic acid
• Reduce the potential for delayed-onset muscle soreness (DOMS).
• Reduce the chances of dizziness or fainting caused by the pooling of venous blood at the extremities
• Reduce the level of adrenaline in the blood