Warm down is essential to allow the body to
ease out of exercise especially the heart and
blood vessels. This will stop such symptoms
such as light headedness from the sudden
stopping of exercise when blood pressure
suddenly drops. Doing an intensity decrease
such as low intensity cardio allows this so the
heart can slow down its rate of work. With the
combination of static stretches this will make
the process easier. Static stretching will also
decrease musculotendinous stiffness and will
also risk of acute muscle strain.

Warm Up

Warm Down

Recovery

Gameday Preperation

The sole purpose of a warmup is to prepare the
body for physical exercise. In a performance
perspective, this allows faster muscle
contractions/ relaxations of the working and non-
working muscles, the ability to generate force at
different rates and time, maximal power and
strength, delivery of O2 to the body, blood flow
and enhanced metabolic reactions.

Warmups consist of mobilisation, pulse raising,
dynamic stretching, movement integration and
sport specific.

Depending on the exercise that will be underdone,
this will determine what intensity the warmup will
be performed at.

Once the body undergoes a training stimulus the
body breaks down and the recovery process
ensures that the body can return to homeostasis
and hopefully improve their fitness level.

Fatigue is multi- factorial and can occur
physiologically or psychologically. This can be
split further into Metabolic Fatigue (energy store),
Tissue Damage, Neurological (Peripheral nervous
system), Psychological (CNS & emotional fatigue)
and Environmental.

Simple methods of recovery such as nutrition:
adequate protein/carb consumption post
exercise, proper water intake and rest are the
simple things which are commonly overlooked,
however if an athlete can complete these tasks
post exercise it will improve their growth and
repair at a maximal rate