Notes on the warm-up

The purpose of a warm-up is to ready for the contest.  We cannot know what will be required of us in the first moments, so we must be ready for anything.  That’s a big ask!  How do we become ready for anything?

A complete warm-up comprises three phases: a structural phase during which blood flow is raised and the neuromuscular system is readied for intense exercise.  This phase should always begin with simple cardio: jogging, skipping etc.  Dynamic stretches and basic movement patterns are then used.  Every part of the body needs to be exercised.  The rhythm phase is next.  This phase involves speed and agility drills progressing from low to high energy states as movement rhythm is achieved.  The final phase is the sport-specific patterns.

Warm-ups are most often, in my experience, poorly thought out and organised but there is only one catastrophic fault, which is to not raise the bodies engagement to the highest energy state.  Energy begets energy and if we wish to be fully plugged in and ready then we need to find that state in the warm-up.  Different bodies and personalities have slightly different calibrations in this regard but a coach can’t be too cute and it’s a safe strategy to work every individual intensively.  

The highest energy state is not found quickly regardless of how hard it appears the athletes are working.  It takes many reps and several minutes repeating simple movement sequences.  Explain your expectations: develop rhythm in your movements – consider and control the critical executables.  Once you feel you have rhythm, begin pouring the energy in.  Only one repetition or set can be the best on the day, and that’s what we need to find.  Once we’re there, we’re done.

You know you have your formula correct when your athletes start the contest with quick, reactive movements and decision making.  Anything less is a sign you’re missing the high energy states.