session components

• warm up

  purpose: allows the body to adjust to the demands that are going to be placed on it

  -increase muscle temp and elasticity of the muscles to help reduce injury​

  -increase core body temp

  -increase RR - can help decrease oxygen deficit​

  -increase HR and blood flow to working muscles

  -prepare psychologically​ (increase arousal)
• cool down


  aims to return the body to near resting state​

  -lower heart rate​

  -lower blood pressure​

  -lower body temp

  -remove waste products​

  -replenish oxygen levels​

  -replenish fuels​

  -minimise the effects of delayed onset muscle soreness​ ​(DOMS)
• conditioning phase

  focuses on the development and/or maintenance of specific skills, fitness components, muscle groups and energy systems required in sport
• warmup structure

  -5-10mins general aerobic exercise (submaximal)

  -dynamic stretches ​

  eg. open/close the gate, leg swings, butt kicks, high knees, arm circles
• cooldown structure


  -same locomotion activity at a reduced intensity (light aerobic activity)​-static stretches