WARM UP & COOL DOWN

There is no doubt that time spent on warming up and cooling down will improve an athlete's level of performance and accelerate the recovery process needed before and after training or competition. As a result, the coach must encourage the athlete to regard the warm up and cool down as an essential part of both the training session and competition itself.

Research  suggests that the use of dynamic stretches - slow controlled movements through the full range of motion - are the most appropriate exercises for the warm up. By contrast, static stretches are more appropriate for the cool down.

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.

Warming up should at least consist of the following:

• 5 to 10 minutes jogging - to increase body temperature
• 10 to 15 minutes dynamic stretching exercises - reduce muscle stiffness
• 10 to 15 minutes general and event specific drills - preparation for the session or competition. e.g. for a runner
• Lower leg drills
• Leg drills
• Technique drills
• 4 to 8 easy run outs over 30 to 60 metres - focus on correct running technique (Tall, Relaxed, Smooth and Drive)

Cool Down

Cooling down should consist of the following:

• 5 to 10 minutes jogging/walking - decrease body temperature and remove waste products from the working muscles
• 5 to 10 minutes static stretching exercises

Static stretches are more appropriate to the cool down as they help muscles to relax, realign muscle fibres and re-establish their normal range of movement. These stretches should be held for approximately 10 seconds.