Warm Up       

WHY?
  – to increase heat throughout the body
  – to reduce risk of tearing or straining muscles by increasing their suppleness

HOW?
  – 2-3 minute jog, to raise a light sweat (complete before stretching).

Stretching       

WHY?
  – to increase flexibility and freedom of movement
  – to reduce muscle tension
  – to reduce the risk of muscle and tendon injuries

ENTIRE STRETCHING SESSION SHOULD TAKE 15-20 MINUTES

To increase or maintain flexibility and muscle suppleness, a 20 min stretching session 2-3 times per week is recommended. This can be performed separate to your sporting activity.      

Cool Down       

WHY?
  – to help remove muscle waste products
  – to reduce muscle soreness and stiffness
  – to enable you to compete again at the same level within a short period of time

HOW?

  -2-3 minute light jog, or brisk walk immediately after sport 5-10 minutes of stretching (emphasise the major muscle groups you have used during your sport).