Warming up

• • A warming up routine should be carried out before training to prepare the body for exercise and optimise performance
• Gradual pulse-raising activity


  Gentle activity that increases heart rate

  E.g. walking, jogging, swimming
• Purpose of Gradual pulse-raising activity

  • Increases oxygen, supply to working muscles
  • Raises body temperature
• Stretching

  • Dynamic stretching of relevant muscles

  E.g. lower body muscles might be stretched using high knees or lunges, while shoulder rotations can stretch the upper body
• Purpose of Stretching

  • Increases range of motion at the joints
  • Increases the ease with which muscles can be extended
  • Reduces risk of injury
• Skill-based practice

  • Activities that rehearse relevant skills

  E.g. a netball team might practice a series of passes or half-court drills
• Purpose of a Skill-based practice

  • Increases efforttowards competition levels
  • Specific movements are practicedbefore competing
  • Allows movements to be practiced through the whole range of motion
• Mental Preparation

  • Activities that increase focus and arousal

  E.g. deep breathing, positive talk, music
• Purpose of mental preparation

  • Allowspsychological preparation
  • Raise arousal levels to a helpful state to improve performance