It is important to warm up before indulging in a physical activity. Typically, light cardiovascular exercises blended with stretches are what warmups consist of. While doing the light cardiovascular exercises during the warm-up session, the circulation gets increased along with body temperature. The warm-up also brings the heart rate up.
The muscles are warmed through the stretching, thus preparing them adequately for any movements needed during the physical activity. To increase the level of intensity in a gentle fashion, explosive strength exercises are done, and they can include jumps or sprint drills.
The warmup serves to prepare the body gently for the exercise routine by increasing the circulation and heart rate in a gradual manner, resulting in the joints getting loosened and the muscles getting increased blood flow.
The stretched muscles are thus prepared adequately for physical activity while also preventing injury. The warm-up provides a means for us also to get mentally prepared for a game or to work as a team member before the match begins. Skills and team drills can be practiced through warm up.
Typically, warmups last from 20 minutes to half an hour, which provides plenty of time for the body to prepare itself gradually for physical activity, and the player to do mental preparation for the game ahead.
You want a dynamic warm-up to involve jumping around, which gets your muscles activated, warm and ready to spring into action, so you must stay active and protected from injury. All sorts of injuries could happen without properly warming up before the physical activity.
These can include overuse injuries and hamstring strain. Through the warm-up, you enable your body to prepare safely and steadily to take on the added load on it by the activity. Running and stretching also enables you to be conditioned properly for the game ahead.
Stretching makes you prepared to carry out deep squats. For a dynamic warm-up, you can do: 2 to 3 minutes of jump rope; 5 jumping jacks with your shoulder blades pulled back and the arms fully extended; 20 bodyweight squats; 5 lunges with each leg; 10 hip extensions while holding for two seconds when the hips are brought up.
Follow those with 5 hip rotations with each leg, with one rep consisting of forward and back; hip mobility leg swings, with ten counts for each leg; side leg swings, ten for each leg; 10 to 20 push-ups; 10 spiderman steps using each leg while remembering to keep the abs tight and the butt down while stepping up to the hands.
This dynamic warm-up can be adjusted in intensity and reps. There will be much work on the core, legs, butt and hips since those are the main muscles that tend to be the least active and the tightest as well and this makes them more vulnerable to injury.
Should the chest and arms be especially tight, you can also do arm swings, with the arms held out straight to the side then swung and crossed in front of the chest. Also, you can also do shoulder rotations, with the arms held straight out to the sides and moved in a circular manner. You will be making bigger circles each time.
If you warm up properly, you can ensure a successful workout and be at your best afterward.