Sports Medicine

Medicine > Prevention > Warm-up

Warming Up for Sport

by Michael Wood

WHY WARM UP?

Research indicates that warming up better prepares the body for sport performance and can help decrease the risk of injury. This is achieved by increasing the force that is required to strain/tear a muscle. The process of warming up has several physiological effects:

• increase muscle temperature
• increase blood flow to the muscle therefore increase O2 uptake
• metabolic activity of the muscle
• increase efficiency of neural pathways used in soccer which leads to increase muscle coordination
• psychological benefits

PRINCIPLES

• start with a 10-15 minute light run (exercise using major muscle groups)
• replicate movement patterns & intensity similar to the game
  • short sprints
  • multi directional running
  • start stop running
• warm up should be completed 5-10 minutes prior to game start
• keep warm after the warm up (e.g. put on a tracksuit)
• a brief warm up and stretch during any game breaks (e.g. half time) can help prevent injuries from occurring later on in the game (Bixler 1992)

WARM-UP EXAMPLE for SOCCER

• 3 laps of the soccer pitch at a slow run (include running sideways/backwards, lifting knees up and kicking heels backward)
• 10 minute stretch involving dynamic and static stretches
• 1 lap of the soccer pitch
• 10 × 20m length runs (work from 50% sprint to sprint)
• 10 zigzag runs (75% sprint)
• soccer specific drills