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by physiotherapist Michael Wood

WHY WARM UP?

Research indicates that warming up better prepares the body for sport performance and can help decrease the risk of injury. This is achieved by increasing the force that is required to strain/tear a muscle.

The process of warming up has several physiological effects:

• Increase muscle temperature
• Increase blood flow to the muscle therefore increase O₂ uptake
• Metabolic activity of the muscle
• Increase efficiency of neural pathways used in soccer which leads to increase muscle coordination
• Psychological benefits.

PRINCIPLES

• Start with a 10-15 minute light run (exercise using major muscle groups)
• Replicate movement patterns & intensity similar to the game
  • Short sprints
  • Multi directional running
  • Start stop running
• Warm up should be completed 5-10 minutes prior to game start
• Keep warm after the warm up (e.g. put on a tracksuit)
• A brief warm up and stretch during any game breaks (e.g. half time) can help prevent injuries from occurring later on in the game (Bixler 1992)

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Sport Specific Warmups

• Australian Rules
• Badminton
• Basketball
• Baseball
• Cricket
• Field Hockey
• Gymnastics
• Ice Hockey
• Netball
• Rugby Union
• Rugby League
• Soccer/Football
• Softball
• Sprinting
• Squash
• Swimming
• Table Tennis
• Tennis
• Tenpin Bowling
• Volleyball

Other Warmup Content

• Warming Up for Fitness Workouts
• Warm up for a gym weights session
• Warming up for fitness testing
• Warm Up for Speed Testing

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Related Pages

• Muscles of the human body
• Stretches
• Benefits of Exercise

Disclaimer

The above information is presented as a general guide. The author and publisher take no responsibility for any possible consequences of any treatment, procedure, exercise, action or application of medication based on this information. See more: Disclaimer.