Originally published November 1995
The warm Up System
1. INCREASE CORE BODY TEMPERATURE : General exercise to raise a “sweat”. Jogging, running, jumping, skipping etc...Best to keep aerobic in nature in order to conserve energy and avoid production of, or build up of lactate. Look for perspiration and redness of face as general indicators. Duration depends on individual degree of fitness and environmental conditions.
2. INCREASE BLOOD FLOW TO SPECIFIC AREAS ABOUT TO BE USED : General exercise using specific muscle groups. e.g. Arm-swings, partner activities, push-ups, squats, jumps, callisthenics..as appropriate. Look for perspiration and redness of area as general indicators.
3. GENTLE STRETCHING OF APPROPRIATE MUSCLE/MUSCLE GROUPS :
Find comfortable stretch position and maintain for approximately 20 seconds. Extend range of stretch gradually. Ensure a comprehensive range of exercises is completed, generally either in order head to feet or visa-versa. Concentrate on major muscle groups involved in the activity.
4. GENTLE MOBILIZATION OF JOINTS TO BE USED : Requires appropriate movement of relevant joints. General nature initially, moving towards more specific movements depending on degree of fitness.
5. SIMULATION OF MOVEMENTS : Increasing in intensity and range of movement. Extent, intensity and range of activities dependent upon fitness of individual and activity itself. Mimic individual and collections of movements as occur in game. Graduate from simple to complex movements and increasing in intensity.
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Regards Kym
