warm ups

• a warm up has 4 stages

  • pulse - raising
  • mobility
  • dynamic stretching
  • skill rehearsal phase
• 1. pulse raising

  pulse raisers increase heart rate and the amount of oxygen being delivered to working muscles e.g. jogging
• 2) mobility

  exercises that take joints through their full range of movements e.g. static stretches
• 3) dynamic stretching 


  stretching whilst moving and changing speed and directions e.g. leg swings, lunges
• 4) skill rehearsal phase

  for example in tennis skills practice could include practicing serves, starting with low power and then gradually increasing the pace of the serve
• physiological benefits of warm-ups

  • muscle temperature increased
  • increase in pliability of ligaments and tendons
  • increase in blood flow and oxygen to muscles
  • increase in heart rate
  • increase in flexibility of muscles and joints
  • increase in the speed of muscle contractions
• psychological benefits of warm-ups

  • heighten or control arousal levels
  • mental rehearsal
  • improve concentration and focus
  • increase motivation and confidence