Follow the link at the bottom for the General Warm-Up Protocol
A proper warm-up serves to prepare both the body and mind for the focal activities of the training session or competition. The process must gradually bring you from your current physio-mental state to one that matches the intensity, arousal, and pace needed for your next activity. It should be clear then, too, that Transition Protocols may be necessary when moving from one training unit to another or from one event to another in competition. Likewise, Cool-Down Protocols are essential to effectively return your body to its base state after a training session or competition so that proper recovery can commence.
An effective warm-up routine follows, in order, four phases:
1. Raise the body's core temperature (increase capillary blood flow);
2. Improve the mobility of the joints (increase range of motion);
3. Prepare the muscles for the dynamic needs of the activity (increase pliability); and
4. Prepare for the specific movement patterns of the focal activity.
A corresponding psychological transformation must accompany this physical process. Often simply focusing on the physical elements of the protocol and their demands will suffice to bring your mental state to that required for the target activity.
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