Warming-up

Meaning

Warming up is the process by which the human machine is brought to a condition in which it safely responds to the person's nerve impulses for quick and efficient action. In practice it means heating the muscles and preparing the body — by running, jogging and freehand exercises before training or competition — so the athlete is physically, mentally and physiologically ready. Various writers describe it as raising body temperature by running and exercising before activity, as "a practice in itself", and as a series of preparatory exercises before a session or competition.

Types of warming-up

1. Passive warming-up — the player warms the body through external sources, without actually taking part in physical activity: sunbathing, wearing a heavy uniform, drinking hot water or hot beverages (tea, coffee), or massage. Its advantage is that no energy is spent in warming up.

2. Active warming-up — the individual warms the body by actually taking part in physical activity (duration about 10-30 minutes), raising body temperature to the required level through jogging and stretching without spending much energy. Active warming-up has two kinds:

• (a) General warming-up — performed in all types of activity: jogging, jumping-running, stretching, striding, wind sprints, calisthenics and other general exercises. It increases the mobility of all joints, improves body-mind coordination and muscle tone, and prepares the athlete physically and mentally.
• (b) Specific warming-up — done after the general phase, using movements particular to the sport. It rehearses the actual skills; for example, a sprinter takes a few starts and runs a short distance, and a basketball player practises lay-up shots or free throws before the match.

Specific warming-up for some games

• Basketball: dribbling, shooting, shuttle run, lay-up shots, dodging, free throws.
• Cricket: dummy bowling and batting, catching, fielding.
• Badminton: tossing, high and low clear, smashing, jumps, dropping practice, court-craft.
• Tennis: knocking, wall practice, volley, service practice, slice, lob, return.
• Shot Put: shifting the shot hand to hand, standing throws, putting with both hands, gliding practice.
• Kho-Kho: dodging, zig-zag running, pole-to-pole running.
• Volleyball: blocking, passing, smashing.

Methods of warming-up

1. Physical activities — done slowly and at low intensity to avoid fatigue: (a) jogging (5-10 minutes to raise temperature); (b) bending and stretching of shoulder, arm, back, hip and leg muscles (flexion, extension, abduction/adduction, circumduction, rotation); (c) striding (about 30-40 m at sub-maximum intensity, 3-4 times, before explosive events); (d) wind sprints (short sprints, moving from a walk/slow run to a faster run and back).
2. Massage — increases and regulates blood flow and raises body temperature (effleurage, petrissage, kneading, friction, vibration, percussion).
3. Drinking hot beverages — warm water, tea or coffee (in limited quantity) stimulates body functions.
4. Bath — a hot bath (common in cold countries) before the event improves blood flow and muscle activation, and after it eases muscle tension and aids relaxation.

Importance of warming-up

1. Psychological preparedness — builds competing readiness and optimum output.
2. Reduces anxiety and tension and raises motivation.
3. Facilitates optimum performance — speeds nerve impulses and metabolic rate, improving reaction time. …