Optimizing Physical Preparation: Warm-up and Stretching Protocols

Warm-up (L'Escalfament)

Definition and Purpose

The warm-up is a set of activities held before any physical activity. It helps the individual prepare physically and psychologically, avoiding the risk of injuries by increasing body temperature. The warm-up is personal and depends on the efforts being made later.

Phases of Warm-up

General Warm-up

The organism simplifies everything to a low intensity (e.g., 5 min run, 40/60% maximal effort). Progressively increase body temperature and mobilize all body segments. Intensity increases during the running phase.

Specific Warm-up

Mobilize and prepare only the muscles used in the next activity. We try to perform movements that mimic the techniques of the main activity.

Considerations for Effective Warm-up

• Start with light movement and gradually increase intensity.
• Mobilize joints thoroughly.
• Involve most of the major muscle groups.
• Devote adequate time—neither too long nor too short.
• Perform the warm-up without pausing between phases.

Stretching (L'Estirament)

Stretching is the ability to deform a muscle and return it to its original position. It should be performed at the end of the warm-up and at the end of the most extensive sports activities.

Physiological Effects of Warm-up

Cardiovascular System

Increase in Heart Rate (FC) and the amount of blood the heart pumps with each beat.

Respiratory System

The increase in Respiratory Frequency (FR) favors lung expansion; more air enters, and more alveoli are put into operation.

Locomotive System

Muscle contractions lead to movement, increased temperature, and more coordinated movements.

Nervous System

Nervous impulse transmission becomes faster and more accurate, improving movement.

Common Postural Issues

Cervical Hyperflexion

Occurs when the chin is brought toward the sternum, forcing the joints (abdominal strain).

Neck Strain (Larada)

Bearing the full body weight on the neck.

Hyperkyphosis

A poor posture that adds rigidity and movement problems.

The Lumbar Region

The lumbar region supports the weight of the head, provides stability to the head, and controls trunk flexion (lumbar hypertension).

Disc Herniation

Bending the trunk forward causes the nucleus pulposus to move backward. Pressure from the vertebrae increases, and the core moves posteriorly, causing great pain when standing.

Basic Rules (Context Dependent, e.g., Handball/Football)

Ball Handling Restrictions

The ball cannot be played:

• With a curved face (if applicable to the sport).
• With great balancing effort (e.g., holding it excessively).
• Using the head of the body (carrying it to the goal area).
• When thrown too high (aiming for the goal).

Opponent Contact Rules

Contact is not allowed, nor is pushing or protecting the ball illegally.

Services and Faults

Center Service

Used to start the game or restart after a goal (thrown from the back).

Throw-in (Broadband Service)

When the ball leaves the pitch boundaries.

Goal Throw (Service to Sing)

When the ball leaves the bottom line due to an attacking player.

Corner Throw (Service from Defender)

When the ball leaves the bottom line due to a defender.

Free Throw (Coup Free)

A foul committed outside the goal area (Lares).

Penalty Throw (Criminal)

A foul committed when a penalty should be awarded.

Penalty Shot (Coup Lares)

When an offense is committed voluntarily inside the goal area (Lares) to prevent a clear goal (7-meter shot).

Tactical Concepts

Attack

• Keep possession of the ball.
• Progression of the ball toward the goal.
• Scoring a goal past the goalkeeper.

Defense

• Retrieving the ball.
• Preventing player progression.
• Protecting your goal.