Effective Warm-Up Techniques for Training

Key Features of an Effective Warm-Up

• It must be progressive, moving from low to high intensity.
• It must be specified, moving from general to specific movements.
• It should be individualized based on the person and activity.
• Length: Typically 20 to 40 minutes.
• Intensity: Gradually increases without reaching fatigue levels (40-80% of Maximum Heart Rate).
• Direction: Always include general activities followed by specific movements related to the subsequent activity.

Symptoms Indicating Warm-Up Effectiveness

These tell us if the warm-up is meeting its goal:

• Level of perspiration.
• Pulse (around 120 beats per minute).
• Subjective feeling, based on personal experience and body awareness.

Types of Exercises to Include

• Submaximal concentric contractions with light loads.
• Static stretches, holding positions for 20-30 seconds.
• Progressive submaximal sprints (not reaching 100% effort).
• Avoid introducing new exercises immediately before a competition.
• Perform dynamic exercises 5-10 times or hold static stretches for 20-30 seconds.

Phases of a Warm-Up

A comprehensive warm-up typically includes several phases:

1. Displacement Exercises

General exercises aimed at preparing the body for movement. These can be combined with joint mobility or stretching exercises.

2. Joint Mobility Exercises

Mobilization through rotation or flexion-extension of the joints that will be used in the subsequent activity.

Proprioception: Exercises educating reflexes to make them faster and improve balance/stability.

3. Stretching Exercises

Stretch all major muscle groups, particularly those involved in the activity that will be performed later.

Stretching should be static, holding the position for 20-30 seconds.

4. Strength Exercises for Large Muscle Groups

Specific strength exercises or drills involving legs, arms, and trunk (abdominal and lumbar muscles).

5. Activity-Specific Exercises

Games or exercises specific to the subsequent activity. For example, if preparing for basketball, include drills like 'Knockout', ball handling, or shooting practice.

6. Recovery or Transition

A brief period to transition from the warm-up to the main activity, ensuring minimal fatigue.

Key Terms Defined

• Repetitions: The number of times a specific movement is performed.
• Series: A set of repetitions.
• Load: The weight or resistance used during an exercise.
• Rest: The time taken between series.
• Alternation: The number of training sessions per week.
• Exercises: The total number of different movements included in a session.