Warm-Up & Cool-Down

The warm-up and cool-down are both integral components of the ROAR session and must be completed before and after physical activity. The warm-up is designed to prepare the body for the stresses of training and competition and thus must include activities that resemble the movements to be performed at high intensity. All major muscles will be targeted through an appropriately designed routine to help prevent injury to muscles, which can be more susceptible to injury when cold.

The ROAR warm-up routine is designed to last from 10 to 15 minutes and will follow a structured plan that includes gross motor activities, dynamic stretching and sport specific skill activities. The Skills focused on during the warm-up will vary according to the focus sport of the session. In cold weather this time frame may be extended.

Through this plan we aim to prepare the athlete’s body and mind for the activity, increase the body’s core

temperature, increase heart rate and breathing rate raising the athlete to their optimal level of preparedness for physical activity.

Many coaches neglect the cool-down at the end of a session, shrugging it off as an unnecessary obligation that consumes time better spent elsewhere. The coaches of ROAR understand the importance of the cool-down, especially after vigorous physical activity often experienced in the program.

The ROAR cool-down routine aims to gradually slow the athlete’s body down to normal speed, aid in recovery and delay the onset of muscle soreness. The routine is designed to last for 10 minutes and is a key opportunity used to discuss the sessions progress and provide feedback to the athletes.

The cool-down routine will incorporate low intensity active stretching and static stretches to facilitate flexibility, relax the muscles and return them to their resting length.

The Australian Sports Commission provides teaching points to ensure athletes are stretching efficiently, effectively and safely. These are as follows:

• Warm-up the body prior to stretching

• Stretch before and after exercise (active stretching during the warm-up, static stretching during the cool-down.

• Stretch all muscle groups that will be involved in the activity

• Stretch gently and slowly

• Never bounce or stretch rapidly

• Stretch gently to the point of mild discomfort, never pain

• Do not hold your breath when stretching; breathing should be slow and easy

• Do not make stretching competitive

Participants in the ROAR program understand that the ideal warm-up is a very individual process that requires athletes to have a sound knowledge of their own body and its needs. After the ROAR warm-up routine is performed athletes will be provided the opportunity to implement individual injury prevention strategies according to their prevention program.

Although I sometimes “would rather be doing other things I know that an education is important ”

http://en.wikipedia.org/wiki/File:Body_Movements_I.jpg

A

B

The course is two 30m lengths running parallel across the top oval. The athletes gather in two lines and in pairs commence the warm up jogging along the inside of the cones and back along the outside of the cones.

All activities will be completed by all athletes using this structure. This will be known as area A. In area B sport specific warm-up skills will be run.

Activity

Diagram

Teaching Points

Contraindications

Forward Jog

Start easy Concentrate on loosening up

Too high intensity starting point. Surface

Back Pedal

Start easy Concentrate on loosening up

Gap between athletes

Skip

Shoulder flexion and extension

Uncontrolled movements

Back Skip

Shoulder rotation

Gap between athletes

Side Steps

Star jump arm movement

Feet clapping

Side Steps

Athletes face same direction target other leg

Feet clapping

Leg Slide

Carioca w/o trailing leg going behind front leg

Tripping Surface Ankle strength

Leg Slide

Athletes face same direction target other leg

Tripping Surface Ankle strength

High Knee Carioca

Back leg comes up high into front position

Trunk rotation limitations of individuals

High Knee Carioca

Athletes face same direction target other leg

Trunk rotation limitations of individuals

Activity

Diagram

Teaching Points

Contraindications

Walking Calf Raise

Step and move onto ball of foot contracting gastrocnemius

Ankle strength Slow eccentric contraction Achilles tendon

Walking Quad Stretch

Three steps pull ankle to glutes alternate 10 metres

Femur to stay straight at hips Knee ligaments

Walking Hamstring Chest hug

Three steps pull knee to chest

Back straight Don’t pull excessively

Straight Leg kicks Skip

Arms flap like bird and clap under leg

Control Movements

Frankenstein Hamstring Kick

Walking version of above Alternate hand touch

Control Movements

Windmill

Flex at hips, extend one leg, touch ground

Straight back and neck

Deep Lung

Lunge, flex at hips touch ground next to ankle

Slow movements Back knee off ground

Backward lunge w Twist

Twist over high knee

Side Lung Swing

Step lunge swing to other side

Appropriate abduction of leg

Activity

Diagram

Teaching Points

Contraindications

Bum kicks

Rapid weight over ankles (lean forward)

Rapid movement Adequate warm-up

High Knees

Rapid, running posture

Correct ground contact with ball of foot

Straight Leg run

Spring on balls of feet

Stress on knees and ankles

Backward Sprint

Extend leg completely, lean forward

Foot placement Adequate joint mobility

Build up 70% run

Building up intensity, running technique, arm movement

Adequately prepared

Build up 80% run

Building up intensity, running technique, arm movement

Adequately prepared

Build up 90% run

Building up intensity, running technique, arm movement

Adequately prepared

Build up 100% run

Building up intensity, running technique, arm movement

Adequately prepared

Individual requirements

Athletes injury prevention program

Activity

Diagram

Teaching Points

Contraindications

Walking Calf Raise

Low Intensity Hold for slightly longer than warm up

Fatigue ensure technique safe

Walking Quad Stretch

Walking Hamstring Chest hug

Hip Flexion

Push Hips forward, hold 30 secs, arms up

Back knee off ground, Balance

Hip Abduction

Elbows to ground Feet forward

Not excessive force to be applied

Pretzel

Arm twisting right way

Neck rotation to a minimum

Downward Dog

Nice arch

Back Extension

Hips off the ground Control Breathing

Lower back pain

Back Curl

Push palms into ground

Shoulder injuries

Arm Connection Behind

Push downwards Stretching chest

Shoulder injuries

References

ASC. (N.D). The warm up and cool down. Retrieved August 1st, 2015, from http://www.ausport.gov.au/participating/coaches/tools/the_training_session/Warmup-Cooldown

CNX.org.(N.D). Anatomy & Physiology: Types of body movements. Retrieved August 1st, 2015, from http://cnx.org/contents/14fb4ad7-39a1-4eee-ab6e-3ef2482e3e22@7.28:60/Anatomy-&-Physiology

King Sports Training. (2013). Dynamic Stretching: Warm up routine for speed training/exercise. Viewed on Youtube August 2nd, 2015, from https://www.youtube.com/watch?v=39qrbAsId7I

Labeldiagrams. (2007). Muscle anatomy image. Retrieved August 1st, 2015, from http://labeldiagrams.com/labelled-diagrams-of-muscles-of-the-body/

Quinn, E. (N.D). How to warm up before exercise: A proper warm up has important exercise benefits. Retrieved August 1st, 2015, from http://sportsmedicine.about.com/cs/injuryprevention/a/aa071001a.htm

YFITTV.com. (2010). Professional Warm Up for Any Sport! Viewed on Youtube August 2nd, 2015, from https://www.youtube.com/watch?v=INDEd3HPjhw