Warm up + Cool down exercises
. Warm ups provide the players mind with the focus that they need.
. Football Players use warm ups to loosen their hips, back, shoulders and leg muscles.
. Dynamic stretches prepare the muscles, get the body warmed up, and take the muscles through their full range of motion.
. Athletes must know what muscles are being used to understand how to achieve the proper warm-up.
. Ex. players start out by lining up and doing walking knee hugs to stretch the hips and glutes, walking leg pull behind the back to stretch the quads, pump stretches for calves and lower back, and the spiderman stretch for the groin and hips. Other exercises include the skip and grab, leg kick with the quad pull, lateral lunge and the open the gate exercise.
.The general warm up which is after the dynamic stretches help to increase your heart rate. Ex. jogs, lateral bounds, high knees, backward pedals.
. You can increase the dynamics of the warm up by for example getting players to backpedal and once the coach blows the whistle, get them to quickly turn around and run the rest of the distance.
. Position drills are a good transition into practice itself for example a running back practices his steps and hand-offs.
. Static stretches are more appropriate for cooling down.
. Cooling down will help the muscles relax, recuperate, and realign the muscle fibres. Allows players to re-hydrate and helps get rid of the lactic acid
. Cooling down will also reduce your adrenaline level in your blood and allows your heart rate to return to its resting rate.
. Ex. calf stretch, wall push, toe touches, stability ball stretch.
warm_up_cool_down_log.xlsx | |
File Size: | 11 kb |
File Type: | xlsx |
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Smith, Megan. Livestrong. 26 May 2011.
http://www.livestrong.com/article/366803-cool-down-stretches-their-descriptions/.
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