Download Warming Up & Cooling Down

WARM UP & COOL DOWN
CAST SPORT SCIENCE GROUP
Warm Up & Cool Down
• Integral parts of the WHOLE training session or
day
• On and off-snow training!
• Warm Up for on-snow starts off-snow and
finishes on-snow
• Cool down after on-snow starts off-snow and
finishes off-snow
The Warm Up Protocol
• Warm Up
• Prepares the body for the main training
segment (MTS)
• Gradual build up of intensity and specificity as
dictated by the MTS
The Warm Up Protocol
• The final element of the Warm Up should fully
prepare the athlete for the MTS
• Physiological, biomechanical & psychological
elements combined
• Focus on technique even in the simplest
elements
The Warm Up Protocol
• Two basic parts to a Warm Up
• General component
• Specific component
• General Component
• Increase the overall physical preparedness with an
extended period of activity at relatively light to
moderate intensities
• Involve large and small muscle groups in non-stressful
& simplistic motions (i.e. running)
• Gradual introduction of directional changes and more
complex actions
• Intensity may rise substantially depending upon MTS
planned or impending race
The Warm Up Protocol
• Specific Component
• General phase links to the specific phase – via calisthenics,
light cyclical movements etc.
• Final warm up phase which should attend to the specifics
to be encountered in the main training segment.
• Optimize the activation of the CNS (central nervous system)
– call upon explosive/reactive type movements
• Warm Up duration varies depending upon the nature of the
MTS - generally, 15-30 minutes is recommended
The Warm Up Protocol
• Note that the same rules apply pre-race!
• The Warm Up protocol on race day should
finish with elements designed to allow the
skier to immediately move into the desired
performance (competition)
• Be sure to attend to… neuromuscular
activation coupled with optimal psychological
state (pre-race focus).
Cool Down Protocol
• To a certain extent ‘mirrors’ the Warm Up
• Not always true depending upon the later stages of the MTS
• Function of the cool down is to return the body to preexercise conditions ….. or set in motion mechanisms that
promote recovery and regeneration
• The exact nature of the cool down will reflect the type of
work performed in the MTS.
Cool Down Protocol
• Dependent upon the nature of the MTS a
structured cool down will have a duration of
between 10 to 45 minutes
• Where there has been intense utilization of the
anaerobic glycolytic pathway (the lactate
system), low intensity activity of 30-45 minutes
is typically prescribed
• A guideline for this recovery intensity would be
working at a HR of 110 - 135 (max 200)
depending upon the athlete
Cool Down Protocol
• Note that an overall objective is to return the athlete to as
close to the pre-exercise/workout/race condition as possible
• Cool Down is designed to address a multitude of factors
• removal of potentially ‘harmful’ metabolites (eg. Lactic
acid)
• delivery of available nutrients (couple recovery with
intake of nutrients – post event snack)
• restoration of pre-exercise hydration and substrates
• ‘calming’ of the CNS
• gradual loss of heat gained due to the exercise
• key point to note is that the ‘Cool Down’ should commence as
soon as possible after the completion of the MTS or
race/competition (on and off-snow).