Tips for Warm Ups: Why They Matter in Sports

Understanding the Importance of Warming Up

We have all heard the term 'warm up' before exercise. However, the question still remains... WHY? Warming up refers to preparing your body and musculoskeletal system prior to completing exercise. There have been many debates regarding its purpose, usefulness, and methods. Often, this leads to analysis paralysis, where individuals overthink rather than take logical action.

If you play or coach sports like AFL, soccer, basketball, netball, or participate in gym-based exercises, keep reading.

Why Do We Warm Up?

Warming up serves multiple crucial functions:

• Prepares the Neuromuscular System: It enables your nerves and muscles to start 'firing.' This preparation opens up the small channels in muscle fibers and allows nerve signals to pass through easily.

  
  

• Creates a Thermal Reaction: Warming up increases blood supply and raises muscle temperature, which is essential before any planned activity.

  
  

• Mentally Prepares Athletes: Practicing a sports-specific warm-up is vital. Whether it’s leg swings in footy, stop-pivot drills in netball, or a light walk before a leg day at the gym, these activities prepare you for your upcoming exercise.

  
  

Does Warming Up Prevent Injuries?

This topic is often debated. Current athletes generally have a lower risk of injury due to a better understanding of their bodies, movement patterns, and load management. It is hard to quantify whether warming up alone reduces injury risk. However, a warm-up does allow athletes to assess their readiness for the planned exercise.

For instance, a footballer on the sidelines might be seen running and stopping. This behavior lets the medical team evaluate their ability to tolerate activity. It helps determine if they are favoring a painful side and if it’s safe to send them back on the field.

This warm-up process is sports-specific, ensuring that athletes can perform in a controlled environment before risking injury during play.

Additionally, the stop-start drill can also enhance a player's confidence. It allows them to trust that their body is strong, which can reduce perceived pain or injury.

How Do I Warm Up?

Warm-up routines vary among athletes. For example, it may involve sitting on a spin bike for 10 minutes before deadlifting, taking a brisk walk before a spin class, or practicing kicks and leg swings prior to a footy game.

Typically, a warm-up includes:

• General Activity: This might be skipping, cycling, walking, or jogging. Choose an activity that raises your heart rate and body temperature without reaching maximal effort—about 50% effort is usually suitable.

  
  

• Ludic Warm-Up: This term refers to fun activities during your warm-up. For instance, soccer players dribbling balls, practicing kicks at goals, or doing leg swings and arm circles.

  
  

• Sport-Specific Activity: The focus here is on exercises related to your sport. Engaging in pivot drills, kicking drills, tackling drills, or sparring (for boxing) builds the motor and coordination skills necessary for your upcoming activity.

  
  

• Physical Conditioning: This type of warm-up includes strength development and flexibility training. Exercises like squats, lunges, and bridges fall under this category.

  
  

How Long Should I Warm Up?

The goal of warming up is never to fatigue the muscles. The duration will depend on the condition of your athletes.

Consider a scenario where you are coaching a junior basketball team (around 13 years old). Some eager kids might want to do four laps of the court, followed by stretching for their hamstrings, glutes, and quads. They could also do star jumps, lunging movements, and crab walking, taking about 10-20 minutes.

On the other hand, less physically capable kids might do five minutes on an exercise bike or a combination of jogging, walking, and lunging, also lasting about 10-20 minutes.

As a rule of thumb, always check in with the kids. They should be able to converse easily after the warm-up, without experiencing any cramping or pain, and feel prepared for drills.

Need Tips or Assistance with Your Warm-Up?

If you're unsure how to approach your warm-up, don't hesitate to reach out. We have templates and resources available to help. For sports-specific needs, consider booking a session with a Physio or Osteo specialist.

For more information, click this link for research related to this article: https://pmc.ncbi.nlm.nih.gov/articles/PMC10798919/