1. Club sport athletes Kyle Barile

2. Warming up and cooling down are equally important to the body

3.  Club sport athletes do not have the same access to information about training as the school sponsored athletes do  It is important to be informed about how your body works

4.  It is essential to understand the importance of proper warm-up. Many coaches and players underestimate the value of warming up

5.  Muscles relax and contract faster  Hemoglobin gives up more oxygen at higher temperature

6.  Metabolic rate increases with increasing temperature which means warm ups speed up energy production in the muscles  Loosening of muscles, ligament and joints which reduces muscle soreness

7.  Reduces likelihood of musculoskeletal injuries.  Increase in the effectiveness of a muscle to do work

8.  Warm up prevents early lactic acid buildup and fatigue that could shorten your workout.  Increase cardiac output and blood flow to the skeletal muscles  Mental preparation

10.  Running or jogging

11.  Biking  On either a mobile or stationary bike

12.  Jump Rope, Plyometrics, and any other low- impact aerobic activity  The point of the warm up is to prepare your body

13. So don’t overdo it

14.  Perform a dynamic stretching routine AFTER your warmup  Static stretching is no longer recommended pre-warmup

16.  5 to 10 minutes jogging/walking or and other low impact, low intensity activity  Decreases body temperature and remove waste products from the working muscles

17.  5 to 10 minutes static stretching exercises ◦ decrease body temperature, remove waste products from muscles and increases range of movement. ◦ Appropriate to the cool down

18.  Allows safe return of heart rate, respiration rate, and core body temperature back to pre- exercise levels.  Reduces the risk of post-exercise cramping or spasm.

19.  Aids in the prevention of blood pooling, dizziness, and fainting  Begins the recovery process, preparing the body for the next workout

20.  Assists in the decrease of post-exercise stiffness and muscle soreness  May decrease the risk of injury

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