1. Preparing to play

2. Warm Up

3. Warming up prepares the body for physical education by - improving blood flow to the heart - Increasing muscle temperature which makes them more pliable

4. Steps to warming up 1. Aerobic Exercise 2. Stretching 3. Sport Specific

5. 1. Aerobic Exercise Purpose.. Raises the body’s temperature and activates body system. Examples.. 5-10 minutes of light jogging (enough to cause light sweat)

6. 2. Stretching Purpose.. Increases the elasticity of the tissues and increases joint range of motion Examples.. Static stretches for hamstrings, quadriceps, calves and groin held at least 30 seconds Dynamic stretches for the eg muscles (e.g. Leg swings)

7. Purpose.. Prepares the body for the types of activities expected in the game. Allows physical and mental readiness for the game. Examples.. Short sprints, fast changes of direction, jumps and hops. Passes and shooting drills involving other players and the ball. 3. Sport-Specific Exercise

8. Cool down

9. Steps cooling down 1. Aerobic Exercise 2. Stretching 3. Recovering

10. Cool Down Cooling down and stretching after playing sport may reduce the risk of injuries and fatigue. It also helps to promote flexibility.

11. 1. Aerobic Exercise Examples.. 5-10 minutes of slow jogging leading to walking.

12. 2. Stretching Examples.. Static stretch for 10 minutes.

13. Examples.. - After any exercise, make sure players rehydrate. - Treat any sprains, strains or bruises with the R.I.C.E. procedure. 3. Recovery

14. Stretching

15. Static Stretching Dynamic Stretching

16. Gastrocnemius

17. Soleus and Achilles Tendon

18. Bicep Femoris, Semitendinosus, Semimembranosus

19. Quadriceps

20. External Oblique

21. Pectorals

22. Triceps

23. Trapezius and Pectoral

24. Lattissimus Dorsi

25. Adductor longus/Gracilis

27. Gluteus Maximus