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This certificate along with
the Mini Cert proves your
current grade, the status
card proves you are
currently an ITF member.

These are the only
credentials recognised
by the ITF. Any
reputable Club or
Instructor are proud
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 All Sports

It is most important that you spend around ten minutes in light aerobic activity to warm up your body before stretching or the execution of any explosive movements and dynamic actions

Warm-ups should commence with the entire body moving and then progress to specific muscle groups.

Warming up for physical activity has a two fold function. Firstly it loosens up the joints and muscles that are to be used in the activity which is to follow and hence improving performance and secondary it has the important role of reducing injury.

The resistance of movement comes from the structure of the bone. over which you have no control. As well has the muscle and connective tissue surrounding the joint. A well planned warm up, which will involve flexibility work, will help to overcome some of this resistance to the movement and obviously make some of the following movements more efficient by increasing the range of movement and the speed that the limbs can move. both of which will help enhance performance.

It is wise to develop a systematic approach to warming up which involves a routine that is easy to remember.

The following principles should be part of all warm ups

1. Begin with low intensity, whole body activity eg; jogging or skipping, that will elevate the heart rate and increase blood supply to all parts of the body. This also has the effect of slightly elevating the body temperature. This should continue until a mild sweat appears.

2. Stretching of the muscles to be involved in the activity to follow. At this stage there should be no ballistic stretching. Stretching should be performed with good form and held for a period of time in the stretched position, usually about 30 seconds. It is a good idea to move systematically through the body. For example from head to feet and then give additional treatment to the major muscles that will be involved in the activity to follow.

3. When stage two is complete, ballistic (dynamic) stretches can not be performed beginning with low intensity movements and slowly increasing the range of movement and power, until full range of movements are being performed. Exercise chosen here should be as close to the movement that is to follow as possible.

4. All exercise should be performed with good form. Cheating does not achieve anything and could ultimately lead to injury.

5. Remember do not confuse a warm up, with flexibility work. Flexibility training should constitute a separate part of your training schedule.

After activity a warm down is essential. This should involve gentle passive stretching. People who warm down properly have far fewer injuries than those who do not warm down

 
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