Description of personal warm-up Essay

Before pedagogy or playing a match in my sport I will continuously see a warm-up program. This warm-up will help prevent injury such as muscleman pulls and tears. As well as being physically prepared it will also help me be mentally prepared which is especially important in a match situation.My warm-up consists of a few running game drills and then into a set of stretches followed by some skilled drills.It is very important to do some running drills before stretching as muscles need to be stretched when warm to prevent injury. A simple 3 minute jog would warm the muscles enough for stretching.StretchesThese are the stretches that I would go through. separately stretch has a diagram, to demonstrate how the stretch is done, and the names of the muscles being stretched.Neck muscles (Sternocleidomastoid and scalenes)Shoulder muscle (Deltoids, cowl muscle and Triceps)SpineQuadriceps (Rectus temoris and Sartoius)HamstringsGluteus Maximas (Gluteuls)Groin (Pectinus, Odducta longas and Odducta magnus)Skilled drillsThe final part of my warm up consists of practicing skills with my teammates. in that respect are many forms that we break throughhouse practice skills with.Grid workGrid work will be set out with players on four corners facing each opposite as shown in the diagram.= players= running pathThe players will run to the face-to-face corner of the grid with a rugby ball and open it on the player facing them. They can whelm it on in good turn of ways* A simple pass* A pop pass for the player to run onto* A high pass for the player to jump for* A gut passLateral passingAnother drill that can be used is the askance passing drill. Rather than passing forward in grid work, lateral passing consists of passing backwards down a line like a match situation. Players should be in several groups of about 3 to 6 and they should line up at two opposite ends as shown in the diagram.= players= running path= ball pathEach group should run to the other end while passin g the ball along the line. The distance should be enough for the ball to go down the line 3 times.Benefits of a warm upIf a warm up is carried out in the right way it can give many benefits* Loss of muscle stiffness* As haemoglobin releases oxygen easier at higher muscle temperatures there is facilitated oxygen utilization by the muscles* travel rapidly and force of contraction is increased as the higher temperature of the muscle gives it more energy* Vascular beds distend in the active tissues increasing blood flow* As muscles are warmed there is cut resistance which allows a greater economy of movement* Reduces chance of injuries such as tears, pulls etc.assuredness downA chill out down is just important as the warm up and should always be done after training or a match.I will always cool down after a match or training with my team by simply continue for 5-10 minutes. This will gently decrease my body temperature. I will also do a serial publication of stretches for 5-10 minu tes.Benefits of a cool downA cool down will give a number of benefits* Reduce the chances of DOMS (Delayed-onset muscle soreness)* Decrease the level of adrenaline in the blood* Helps in the release of lactic acid in the muscles