Before any form of exercise you should warm up your body-
Dependant upon how warm the conditions are can tend to alter the amount of time you spend warming up.
How long a warm up takes also depends also on the individual person.incl. the food they have eaten.age etc
But remember that your body will cool down quickly.
Ensure you are wearing the correct clothing to keep you warm but you not too hot.
Wear several different layers of clothing, this allows you to maintain a good body temperature reducing/increasing the number of layers as your body temperature changes..
Once you are playing football in a match the best way to keep warm is by keeping on the move.
Always ensure that you drink plenty of fluids- water is probably one of the best ways in which you can replace the bodies fluid during/after rapid exercise.it has a quicker effect than many of the prepared and sometimes expensive drinks.
If matches /training takes place during a particularly sunny & warm period ensure you have even more fluid, and if needed sun lotion/block.
If you feel ill at any time tell a leader / official ASAP.
WHY DO WE WARM UP.?
Quite simply to prepare our bodies for a change in pace and speed it is about to face.
WHAT BENEFITS ARE THERE TO WARMING UP.?
You will feel more confident when the game starts and be able to react quickly as soon as the match or activity commences.
You will score physiologically over the opposition as you will look as if you mean business and be able to join in the activities at a high pace.
Reduces risk of injury,
Prepares your joints.
Improves reaction time and alertness.
Slowly raises heart and breathing rates.
Avoids early feeling of tiredness.
WHAT HAPPENS TO MY BODY WHEN I WARM UP?.
Your heart beat increases and blood pushes oxygen to your brain.
Your muscles and tendons stretch. giving better flexibility.
Your joints become more flexible.
WHAT COULD HAPPEN IF I DO NOT WARM UP?.
You will not be able to play to your full potential and therefore your ability and that of the team suffers.
Injuries such as pulled muscles are often caused by players who do not warm up sufficiently.
Your body will be put into a situation where sudden stress will be caused e.g long run./hard tackle and no preparation has been made. you are more likely to be injured.
HOW DO I WARM UP
It is best to warm up as a team, this allows for you & leaders to pace the warm up.
The leaders will prepare the warm up before the day and invite team captains to lead this part of the preparations under their instructions,
The first part will involve simple tasks to get your heart beating and muscles warmed such as a gentle jog, when you can limber up,
This will be increased to include variations to the jog such as touching the ground with a hand, jumping up to head an imaginary ball etc etc.
This will get your mind focussed upon the sport.
The second part of the warm up may involve more vigorous running/weaving and possibly a small sided game designed to prepare you for a full match.
The warm up may last for 10 ? 15 minutes.
STRETCHES
Now that your body is warm it is time to carry out stretching exercises.
Never try to stretch your whilst your body is cold.
Only stretch to the point before it feels uncomfortable.
Do not bounce in the stretch.
Try to relax the mussel as you stretch.
It will help to remind you of all areas to be stretched if you start from the top and work down. i.e neck to ankles.
Keep a good balance.and always release the stretch slowly.
Repeat the stretch equally on the opposite side.
When you have completed the warm up and stretching you may then keep your body supple by running with the ball or carry out a similar activity.
Each stretch should last for between 5 and 10 seconds.
COOL DOWN (After your activity-)
Cooling down is as important as warming up. (some may call this a warm down)
After the exercise your body needs to recover gently to a more normal state.
It needs time to do this.
You could feel ill if you do not carry out a correct cool down.
Your muscles will become stiff and sore.
The extra blood will go on flowing to your muscles from your heart and therefore less blood will flow back to your heart.
This can mean less oxygen reaching your brain ? you may feel dizzy or even faint.
If you do cool down your body temperature will be reduced slowly, your pulse rate will slow down to normal gradually. And your breathing will return gradually to normal.
Waste products of the exercise (a form of acid) will be removed from your muscles.
STRETCHING (After a cool down)
This should be carried out as described above.but hold each stretch longer -for between 10 & 15 seconds.
Which assists in keeping your body supple.
You may notice that your body will become more supple and you are able to work your body even harder in time.
Now finally gently shake your arms and legs, which helps to get the blood back to your extremities hands and feet.
Do all the above in a relaxed and structured way and it will help.
Remember drink water on a regular basis.
We appreciate that time and space on match days is limited but do try to warm up and stretch as a team when you go onto the pitch.and carry out the cool down after your matches.
You body will usually retain some of the heat you have built for up to 15minutes
Include the above and your abilities & stamina will improve.
In addition to the advice and rules set out in the St Andrews club information sheet and League rules- The leaders will always carry out risk assessments before, during and after each activity to ensure the safety of each player, leader and others who may be effected by the activity.
This will include the equipment, surface and surroundings, weather, and players behaviour amongst others.
( ST ANDREWS F.C 2001/2002 SEASON)