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SG Poi's Warm Up Sequence for Poi |
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Page 1 of 3 Muscle stiffness is thought to be directly related to muscle injury and therefore the warm up should be aimed at reducing muscle stiffness.
Warming up should at least consist of the following: - 1 - 2 minutes dynamic jogging - to increase body temperature
- 5 to 10 minutes dynamic stretching exercises - reduce muscle stiffness
Dynamic stretches are more appropriate to the warm up as they help reduce muscle stiffness. Static exercises do not reduce muscle stiffness.
What are the benefits of a warm up?
Performance may be improved as an appropriate warm up will result in an:
- Increased speed of contraction and relaxation of warmed muscles
- Dynamic exercises reduce muscle stiffness
- Greater economy of movement because of lowered viscous resistance within warmed muscles
- Facilitated oxygen utilization by warmed muscles because haemoglobin releases oxygen more readily at higher muscle temperatures
- Facilitated nerve transmission and muscle metabolism at higher temperatures; a specific warm up can facilitate motor unit recruitment required in subsequent all out activity
- Increased blood flow through active tissues as local vascular beds dilate, increasing metabolism and muscle temperatures
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