your warm up and cool down routine
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2nd Jun '05, 10:39am
I have read quite alot about this and they are abviously critical in preventing injury. I was wondering do you have a warm up and cool down that you do before you train? Like a schedule? E.G warm up Light run 5 minutes static stretch with hamsting, groin, thigh, buttock, ballistic stretches. - cooldown 5 minute light run static stretch for ten minutes.
That was just an E.G i don't have a warmup cooldown routine but i am looking to create one as i think it would be a great way to prevent injury because i know when i go to train, sometimes i don't warm up and stretch 100% and that can cause soreness VERY easily maening 3-5 days of sometimes. So to prevent this a routine you follow everytime seems best.
Do you have one?
Cheers.
your warm up and cool down routine
2nd Jun '05, 9:21pm
Have just posted a warm up a collegue and I devised this week on my website for you to access. It has no explanation yet but the base is there. The link is:
http://www.fitnesscoachonline.com/warmup.html
It is split into 4 components of warm up, dynamic warm, foot contacts and drills. The foot contact and drills were added specifically for the group of athletes we are working with. They can (and will) be change as training progresses. The volume is low to medium. As the athletes start to progress, the warm up will increase in volume and possibly drills to compensate for this - but not to the point of being a work out.
The link will be only be active for a couple of days before I remove it so make sure you get a copy of it!
your warm up and cool down routine
3rd Jun '05, 8:51am
Cool, thanks for the reply. Yeah i don't know what alot of those names mean but i recognise a few of them and i use them. No static stretching? Is that the cool down also?
Anyone else? :D
your warm up and cool down routine
3rd Jun '05, 3:34pm
No static stretching - research suggests a reduction in max force (FD) development, rate of force development (RFD), coordination and possibly the increase in incidents in injury.
Two studies I helped with showed this. The first looked at FD and RFD using force plate. Both statistically reduced when static stretching compared to no stretching/warm up and even greater statistically significant when compared to dynamic work. The second study did the same but look at 30 metre sprint performance. Static stretching increased 30 metre sprint time above that of no stretching/warm up (not statistically significant) and statisitcally signifcantly slower than dynamic. Both studies used well trained athletes. These have supported recent studies in the same area.
cool down I may use some of the first two areas with some static stretching. Maybe hurdle walk overs and unders. But generally cool downs are limited with athletes i work with. The use of contrast and ice bathing is far more used than an actual cool down. This is similar to England rugby where Dave Reddin spoke about the exact same thing.
your warm up and cool down routine
4th Jun '05, 2:31am
Wow, thats intresting. After training i generally do the opposite - have a hot bath and do lots of static stretching.. My physio told me to stretch b4 and after training too. :roll: .
your warm up and cool down routine
4th Jun '05, 9:51am
There is nothing wrong with static stretching as part of cool down as is completed in some of the cool downs as mentioned. If you are looking to be explosive with training- sprinting/cutting/lifting weights, then static stretching can be detrimental to your performance.
your warm up and cool down routine
5th Jun '05, 9:23am
Ok cool thanks.