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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).