Table of Contents
- Warm-Up
- Aerobic Warm-Up
- Stretching
- Event Specific Drills
- Stretching
- Lower Body
- Stretching Summary
- Cool-Dow
Aerobic Warm-Up
The aerobic warm-up includes activities such as brisk walking, light jogging, walking while doing arm circles, jumping jacks, cycling on a stationary trainer, or easy cycling.
Walking
Walking is the first exercise of an athlete s routine. Athletes begin warming the muscles by walking at a gradually increasing pace for 5 minutes. This circulates the blood through all the muscles, thus providing them greater flexibility for stretching. The sole objective of the warm-up is to circulate the blood and warm the muscles in preparation for more strenuous activity.
Cycling
Cycling is the next exercise in an athlete s routine. Athletes begin warming the muscles by cycling without getting out of breath for 5-10 minutes. This circulates the blood through all the muscles, thus providing them greater flexibility for stretching. The bike ride starts out slowly, and then gradually increases in speed; however, the athlete never reaches even 50 percent of maximum effort by the end of the ride.
Remember, the sole objective of this phase of the warm-up is circulating the blood and warming the bike-specific muscles in preparation for more strenuous activity. Using a stationary trainer is an efficient way to warm up. If the athlete is preparing for a short-distance time trial or a sprint, then he/she should do several anaerobic jumps on the bike prior to the event. The athlete should be out of breath and perspiring after the final stages of warm-up. If not properly prepared for the event, the athlete may find that he/she is not able to adapt to the physical requirements of the exertion of the event. Pre-stressing the body can be critical to performance. The issue for you as a coach is knowing what too much preparation is and what is too little.
Stretching
Stretching is one of the most critical parts of the warm-up and an athlete s performance. A more flexible muscle is a stronger and healthier muscle. A stronger and healthier muscle responds better to exercise and activities and helps prevent injury. Please refer to the Stretching section, below, for more in-depth information.
Event Specific Drills
Drills are segments of the sport activity that, when separate and focused upon, allow the athlete to perfect technique. Incorporating drills in the warm-up 1) allows the athlete to work on specific muscle groups recruited for the activity at a lower intensity level and 2) allows the athlete to be fresh when completing the tasks by removing obstacles such as fatigue (physical and mental), which will create a greater environment for improvement. Progressions of learning start at a low ability level, advance to an intermediate level, and finally, reach a high ability level. Encourage each athlete to advance to the highest possible level.
It is possible to combine training and warm-up and lead to the development of certain skills. Skills are learn and the skill to be perform strengthened through repetition of a short part. Often times, you exaggerate the actions to strengthen the muscles that perform the skill. You should take all the sports training during the whole process so that you are exposed to all the skills that make up the event.
Warm-Up
A warm-up period is the first part of every training session or preparation for competition. The warm-up starts slowly and gradually involves all muscles and body parts. In addition to preparing the athlete mentally, warming up also has several physiological benefits.
The importance of a warm-up prior to exercise cannot be overstressed. Warming up raises the body temperature and prepares the muscles, nervous system, tendons, ligaments and cardiovascular system for upcoming stretches and exercises. The chances of injury are greatly reduced by increasing muscle elasticity.
Warming Up:
- Raises body temperature
- Increases metabolic rate
- Increases heart and respiratory rate
- Prepares the muscles and nervous system for exercise
The warm-up is tailored for the activity to follow. The intensity and duration of the warm-up should also depend on the activity you are warming up for. The shorter the event, the more intense the warm-up. The longer the event, such as a road race, the less intense the warm-up needs to be.
Warm-ups consist of active motion leading up to more vigorous motion to elevate heart, respiratory and metabolic rates. The total warm-up period takes at least 25 minutes and immediately precedes the training or competition. The effects of a warm-up can last up to 20 minutes. If there is a delay in starting the activity beyond 20 minutes, the warm- up may lose its benefit. A warm-up period will include the following basic sequence and components.
Stretching
Flexibility is critical to an athlete s optimal performance in both training and competition. Flexibility is achieved through stretching. Stretching follows an easy warm-up at the start of a training session or competition. The athletes should never stretch cold their muscles and joints should always be warmed up prior to stretching.
Begin with an easy stretch to the point of tension, and hold this position for 15-30 seconds until the pull lessens. When the tension eases, slowly move further into the stretch until tension is again felt. Hold this new position for an additional 15 seconds. Each stretch should be repeated four or five times on each side of the body.
It is important to continue to breathe while stretching. As you lean into the stretch, exhale. Once the stretching point is reached, keep inhaling and exhaling while holding the stretch. Stretching should be a part of everyone s daily life. Regular, daily stretching has been demonstrated to have the following effects:
- Increase the length of the muscle-tendon unit
- Increase joint range of motion
- Reduce muscle tension
- Develop body awareness
- Promote increased circulation
- Make you feel good
Cycling involves the unconscious coordination of complimentary muscle pairs. In order for the muscles to be efficient, one group of muscles must relax while the opposing group of muscles contracts and does work. If the muscles are tight or short, they will not relax and will conflict or fight the working muscles. The primary groups in cycling are the quadriceps and the hamstrings of the legs.
Important focus areas for stretching for cycling are:
- Quadriceps
- Hamstrings
- Calves
- Achilles
- Low back
- Neck and arms
Some athletes, such as those with Down Syndrome, may have low muscle tone that makes them appear more flexible. Be careful to not allow these athletes to stretch beyond a normal, safe range. Several stretches are dangerous to perform for all athletes, and should never be part of a safe stretching program. Unsafe stretches include the following:
- Neck Backward Bending
- Trunk Backward Bending
- Spinal Roll
Stretching is only effective. Athletes need to focus on correct body positioning and alignment. Take the calf stretch, for example. Many athletes do not keep the feet forward, in the direction that they are running.
Another common fault in stretching is bending the back in an attempt to get a better stretch from the hips. An
example is a simple sitting forward leg stretch.
In this guide, we will focus on some basic stretches for major muscle groups. We will start at the top of the body
and work our way to the legs and feet.
Cool-Down
The cool-down is as important as the warm-up; however, it is often ignored. Stopping an activity abruptly may cause pooling of the blood and slow the removal of waste products in the athlete’s body. It may also cause cramps, soreness and other problems for Special Olympics athletes. The cool-down gradually reduces the body temperature and heart rate and speeds the recovery process before the next training session or competitive experience. The cool-down is also a good time for the coach and athlete to talk about the session or competition. Note that cool-down is also a good time to do stretching. Muscles are warm and receptive to stretching movements. Buy eclectic bikes online in united states.
During cool-down, athletes should be reminded to start fluid and energy replacement. Remind them to take sips,
not gulps of fluid. Recovery is a very important part of training that is often overlooked and ignored.
Summary:
Start Relaxed
Do not begin until athletes are relax
Be Systematic
Start at the top of body and work your way down
Progress from General to Specific
Start general, then move into event specific exercises
Easy Stretching before Developmental
Make slow, progressive stretches
Do not bounce or jerk to stretch farther
Use Variety
Make it fun, use different exercises to work the same muscles
Breathe Naturally
Do not hold your breath, stay calm and relaxed
Allow for Individual Differences
Athletes start and progress at different levels
Stretch Regularly
Always include time for warm-up and cool-down
Stretch at home
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