Injury prevention

• Intrinsic risk factors - forces within the body

  • Physical makeup
  • Previous injury
  • Physical fitness
  • Poor nutrition
  • Posture
  • Flexibility
  • Age
• Extrinsic risk factors

  • poor technique and training
  • Incorrect equipment and clothing
  • Inappropriate intensity ,duration or frequency of activity
  • Warm up and cool down effectiveness
• Warm ups

  • Raise body temperature
  • Preparing the body physiologically
  • prepares the body psychologically
  • Minimising the risk of injury
• Key features of warm up

  1. Pulse raising
  2. Stretching and mobility
  3. Sport specific drills
  4. Gradually increases in intensity
• Cool downs

  • Maintain heart rate
  • Aid the removal of lactic acid
  • Aid the healing process
• Key features of cooldowns

  1. Moderate intensity activity, to maintain HR
  2. Stretching exercise to reduce muscle tension and lower temperature
  3. Gradually decreases in intensity
  4. Lasts around 20 - 30 mins