T
ASK:
Demonstrate a static
stretc
h f
or your;
• Quadriceps
•Hamstrings
• Gastrocnemius
Skill rehearsal phase
Professional athletes will always practice the
?
Remember: hold a static
skills they are about to perform during
stretc
h f
their warm up e.g. Andy Murray will have
or a minimum of 1
some practice serves and Andrew Flintoff
seconds
0
will bowl in the nets just before their
Useful website:
respective matches.
http://www
.brianmac.co.uk/
stretc
Benefits of the skill rehearsal phase;
h.htm
• Helps your coordination for the game
• Increase your reaction time
and concentration
Dynamic stretches are difficult to
• Increases the level of work you can
perform and require care. These involve
achieve in a game situation
‘movement’ and are used in sports that
• Gradual increase of effort so when the
require rapid, explosive movement.
game starts you can start at full pace
Psychological preparation
T
ASK:
A warm up will focus/concentrate your mind on the
sporting activity.
Demonstrate a dynamic
stretc
h f
or your;
TASK:
• Quadriceps
• Hamstrings
Design a 20 minute warm up for a sport of your choice.
• Gastrocnemius
Factors to consider,
Which activities selected will increase
VIDEO
the heart rate of the athletes?
http://www
.5min.com/Vide
What muscle groups must be
m-Dynamic-
o/Ho
w-to-P
er
fo
r
fully warmed up ready for the
main sporting activity?
Stretc
hes-P
ar
t-1-29683675
Static or dynamic
stretches?
What skills they will be
performing in the game
TIP:
and what position do
Next time you go to watc
they play e.g. a rugby
liv
e prof
h a
essional spor
forward will warm up
per
fo
rmance ar
ts
differently to a rugby
enough to see the war
riv
e earl
y back.
What practices are they
m up.
Are the activities
per
fo
rming? Are they doing
enjoyable and skill
static or dynamic stretc
related?
Does the war
hes?
depending on what position
m up var
y
How will you ensure that
the athlete is prepared
they pla
y? psychologically?
MAY 2009 : SPORT IQ 14-16 31
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