Injury

• intrinsic risk factors of injury are from forces within the body, for example previous injury, poor alignment/posture, age, nutrition, poor fitness levels and lack of flexibility
• extrinsic risk factors of injury are from forces outside the body, for example overuse of poor technique, incorrect equipment and intensity/frequency of training.
• an ideal warm up lasts 20-45 minutes, gradual increase in intensity and 3 stages (HR raiser, dynamic stretching, sport specific drills).
• ideal cool down lasts 20-30 minutes, gradual decrease in intensity, helps reduce lactic acid build up and limit DOMS