Warm up session is the most important thing need to be done
before starting any game. It starts gradually from simple exercise and involves
all body parts and muscles and prepare athlete for a competition or game. Despite of preparing players mentally and
physically for a live football
completion it also has many physiological effects that may turn
into winning the game. Sometime players need more physiological influence on
the other team to win a complete.
Football is a very physically demanding game and needs the
players have more than ordinary fitness. Warm up session increases the body
temperature and prepare muscles, tendons, ligaments, cardiovascular system,
nervous system and stretching exercises provide the muscles a great flexibility
that helps a player in sudden moves. The elasticity developed by warm up
session reduces the chance of injury. A player should be always ready to
provide 100 %.
There are basically three kinds of heating and warm-ups.
Passive
Heating:
The passive heating system increases
the body temperature by external mean like massage, external heating, steam
baths or cushion warming. Passive heating is very helpful for the player with physical
limitations.
General
Warm-Up:
General warm up involves increasing the
overall body temperature by operating major muscle groups that may or may not
be involved in the upcoming activity for example jogging.
Specific
Heating:
The specific heating system involves
only warming up the specific muscles and body parts that may be used in
upcoming activity, like warming up legs for running.
- Increases the metabolic rate
- Prepares the muscles and nervous system to exercise
- Raises the body temperature
- Increases the heart rate and respiration
Warm up comprises of active motion
leading up to more vigorous level to elevate heart, metabolic and respiratory
rates. The total warm up session would be consisting of twenty five to thirty
minutes before starting the completion or game.
Warm-ups consist of active motion leading up to more
vigorous to elevate heart, respiratory and metabolic rates. The total warm-up
period of at least 25 minutes and immediately precedes the training or
competition. It is also useful to warm up as a team.
Activity
|
Goal
|
Time (minimum)
|
Race slow aerobic
|
Warm muscles
|
5 minutes
|
Stretching
|
Increase range of motion
|
10 minutes
|
Soccer drills
|
Coordination preparation for training
/ competition
|
10 minutes
|
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