HALIFAX VANDALS RUFC

 

Founded 1923

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Warming Up, Cooling Down & Stretching... the Key Components To Injury Prevention

There is no doubt that time spent on warming up and cooling down will improve a player's level of performance and accelerate the recovery process needed before and after training or competition. As a result, players should regard the warm up and cool down as an essential part of both the training session and competition itself.  This said, players must also take on personal responsibility for warming up and cooling down properly.  WE WILL EXAMINE & INCORPORATE THE FOLLOWING PRINCIPLES AT THE CLUB (and still have time for T&P!).

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 match.

  • 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)

• These will be implemented alongside ball skills development.

Dynamic stretches are more appropriate to the warm up as they help reduce muscle stiffness. Static exercises do not reduce muscle stiffness or have any recorded effect on injury prevention.

Benefits of a warm up

• Increased 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

• Allows the heart rate to get to a workable rate for beginning exercise

• Mentally focused on the training or competition

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 10-20 seconds.  They are also effective in increasing muscle length and flexibility.

Benefits of a cool down

• helps dissipation of waste products - including lactic acid

• reduces potential for DOMS (delayed onset of muscle soreness)

• reduces chances of dizziness or fainting caused by the pooling of venous blood at the extremities

• reduces level of adrenaline in the blood

• allows heart rate to return to its resting rate