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| Warming up before undergoing a physical activity is important to avoid any risk of mejor injury |
Execution: There should be a gradual build up in the effort exerted. About ten minutes of very easy running can be followed by a thorough but gentle stretching of the muscle groups of the lower and upper legs, hips, trunk and shoulders. Then more very light running can be alternated with more dynamic exercises. Finally, the muscles most closely involved in the event should be stretched and exercised.
For the throws, jumps and sprints, the final part of the warm-up should be a little more ‘explosive’. Power activities should be alternated with those for agility and relaxation and cardiovascular ones with muscular ones.
The running section stimulates the heart to an increased pulse rate and improved blood circulation and this matches the muscular activity.
According to the events concerned, practices starts, acceleration runs, jumps, throws or hurdle drills and runs can be included towards the end of the warm-up.
Duration and Distribution: This dependes on individual circumstances, the state of the weather and the type of event. Generally, the warm-up lasts from 25 to 50 minutes.
1st part – slow running and gentle stretching exercises.
2nd part – slightly more vigorous exercises (general)
3rd part – more strenuous and explosive exercises (sometimes at the same effort as in the actual event but carefully spaced out and of fairly short duration)
4th – specific exercises (starts, hurdles, preliminary throws)
5th – Relaxation exercises. The proportion of running to exercises will vary according to the type of event (running, jumping or throwing).
Middle and Long Distance Events – a greater amount of running than exercises.
Speed Events – a balance between running and exercises.
Jumps – as per speed events.
Throws – more exercises than running.
Auxiliary aids – the use of clothing, liniments etc. can never take the place of an active warm-up but should complement it.
