Description of personal warm-up Essay Example for Free

Description of personal warm-up EssayBefore training or playing a match in my sport I will al moods follow a warm-up program. This warm-up will help prevent injury such as muscle pulls and tears. As well as being physically prepared it will also help me be mentally prepared which is in particular important in a match situation.My warm-up consists of a few run drills and then into a set of stretches followed by some skilled drills.It is real important to do some running drills before stretching as muscles need to be stretched when warm to prevent injury. A simple 3 handsome jog would warm the muscles abounding for stretching.StretchesThese are the stretches that I would go through. Each stretch has a diagram, to demonstrate how the stretch is done, and the names of the muscles being stretched.Neck muscles (Sternocleidomastoid and scalenes)articulatio humeri muscle (Deltoids, Trapezius and Triceps)SpineQuadriceps (Rectus temoris and Sartoius)HamstringsGluteus Maximas (Gluteu ls)Groin (Pectinus, Odducta longas and Odducta magnus)Skilled drillsThe final part of my warm up consists of practicing skills with my teammates. There are many forms that we great deal practice skills with.Grid workGrid work will be set out with players on four corners cladding each other as shown in the diagram.= players= running pathThe players will run to the opposite corner of the grid with a rugby ball and pass it on the player facing them. They can pass it on in number of ways* A simple pass* A pop pass for the player to run onto* A high pass for the player to jump for* A gut passLateral passingAnother drill that can be used is the squint-eyed passing drill. Rather than passing forward in grid work, lateral passing consists of passing backwards lot a line like a match situation. Players should be in several groups of about 3 to 6 and they should line up at two opposite ends as shown in the diagram.= players= running path= ball pathEach group should run to the other end wh ile passing the ball along the line. The distance should be enough for the ball to go down the line 3 times.Benefits of a warm upIf a warm up is carried out in the right way it can give many benefits* Loss of muscle stiffness* As haemoglobin releases oxygen easier at higher muscle temperatures there is facilitated oxygen workout by the muscles* Speed and force of contraction is increased as the higher temperature of the muscle gives it more energy* Vascular beds dilate in the active tissues change magnitude blood flow* As muscles are warmed there is reduced resistance which allows a greater economy of movement* Reduces chance of injuries such as tears, pulls etc.Cool downA cool down is just important as the warm up and should always be done afterwards training or a match.I will always cool down after a match or training with my team by simply jogging for 5-10 minutes. This will gently decrease my body temperature. I will also do a series of stretches for 5-10 minutes.Benefits of a cool downA cool down will give a number of benefits* Reduce the chances of DOMS (Delayed-onset muscle soreness)* Decrease the level of adrenaline in the blood* Helps in the release of lactic acid in the muscles