Download dynamic warm ups - Cheshire Cricket Board

Physiotherapy & Sports Injury Clinic
4 Trafford Road, Alderley Edge. Cheshire. SK9 7NT- 01625 590444
www.physiofit.co.uk
[email protected]
DYNAMIC WARM UPS
What are the benefits of a warm up?
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Prepares the body and mind for the demands of a work out or practice
Increases core body temperature
Allows the heart rate get to a workable rate for beginning exercise
Enhances muscle elasticity
Improved performance
Reduce muscle stiffness
Reduce the risk of injuries
Creates a team spirit
Start with slow jog or skipping x 5-10 mins. Build up to running with a rugby ball, hand
hockey, rolling a ball in a small space with lots of bending, twisting and turning
Perform a variety of the following dynamic stretches
1. High knees
2. Straight leg kicks
4. Lunges (plus side bends or rotations)
3. Butt taps
5. Side lunges
6. Arm circles/ punch the air
8. Sumo Squats – Wide stance, knees and hip bent to 90', back
straight.
9. Toe walking/skipping
10. Carioca
Cool Down
Cooling down should consist of the following:
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5 to 10 minutes jogging/walking - decrease body temperature and remove waste
products from the working muscles - rugby ball
5 to 10 minutes static stretching exercises to include
Hamstrings/Calf - straight back
Adductors
Quads in side lying
Lunge position - plus triceps stretch and hip turn
Back stretches
Static stretches are more appropriate to the cool down as they help muscles to relax,
realign muscle fibres and re-establish their normal range of movement. These
stretches should be held for approximately 10 seconds. No bouncing.
Quality is more important than quantity; recovery is critical .. do not rush your training