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WARM-UP, cool-down AND stretch a goodtimetoworkonflexibility. r prevention. Ithelpsthebodyto Coolingdown isequallyimportant. players getmentallyprepared andisagreat steptowards injury and jointsfortheupcomingevent. Itimproves performance,helps W WARM-UP, cool-downANDstretch ecover andgradually return toitsnormaltemperature. This isalso arming up before playing sport prepares the mind, heart, muscles preparesarming upbefore themind,heart, playingsport your bl

pumping ood Get Warm-up 1. Aerobic exercise • Static stretching involves placing • Do some easy exercise (such as a muscle in its most lengthened Warming up prepares the body for jogging, cycling and skipping) position and holding for at least physical activity – it prevents a rapid continuously for 5-10 minutes to 30 seconds. increase in blood pressure, improves raise the body temperature so the blood flow to the heart, increases 3. Sport-specific exercises body is sweating lightly. muscle temperature and makes • Do the sorts of exercises muscles more pliable. By warming 2. Stretching frequently used in your sport, up, players will improve their • Stretch all the major muscle such as short sprints, shuttle runs, performance and reduce the risk groups used when playing sport. changing direction quickly, of injury. • Choose “dynamic” or “static” shooting drills and defensive exercises with a partner. Coaches should focus on the methods. following components of a warm-up. • Dynamic stretching involves stretching movements performed at gradually increased speed. See www.acc.co.nz/sportsmart for examples.

The relative importance of each Component of the warm-up

Aerobic exercise Sport-specific skills

for example: for example:

•Jogging • Shuttle runs

•Cycling •Defensive exercises

• Skipping • Shooting drills

Stretching

for example:

•Dynamic or static Cool-down and stretch 2. Stretching

Cooling down and stretching after • Static stretch for 10 minutes after playing sport may reduce the risk of the light jogging. injuries happening. It also helps to • Follow the “keys to effective static promote flexibility. This low-intensity stretching” below. exercise should last for 5-15 minutes • For greater flexibility, hold the and include activity such as slow stretches for 60 seconds during jogging and stretching. the cool-down. 3. Recovery Coaches should focus on the following components of a cool-down. • After any exercise, make sure players rehydrate. 1. Aerobic exercise • Treat any sprains, strains or • Slow jogging around the field or bruises with the R.I.C.E.D. court is one of the best ways to procedure. cool down. • Alternatives to jogging include low-intensity cycling and brisk walking.

the keys to effective static stretching

1 Do some light aerobic exercise before starting stretching.

2 Breathe normally.

3 Apply each stretch slowly – take it to where tension can be felt, but not pain.

4 Hold each stretch for at least 30 seconds.

5 Don’t bounce up and down while stretching.

6 Stretch all major muscles, especially those that will have a large demand placed on them. Movement to get stretch stretching exercises Area being stretched 2 Long calf Short calf Place foot on a raised For more information on warm-up, muscle muscle surface. Stand with cool-down and stretch, contact: supporting foot turned Place hands on wall, with Place hands on wall slightly inwards. Bend the relevant sports organisation one leg to rear. Keep rear taking weight through supporting knee. Keep or SPARC (Sport and Recreation leg locked straight and rear leg. Turn rear foot back straight. foot flat. Turn rear foot slightly inwards and New Zealand): www.sparc.org.nz slightly inwards. Bend keep the heel flat. front leg, taking stretch Bend rear knee through rear calf. forward over rear foot. Hamstrings

THE 10-POINT ACTION PLAN FOR SPORTS INJURY PREVENTION Front thigh Pectorals 1 SCREENING Pull heel towards Trunk side flexors Stand side-on to a wall buttock. Keep back or pole with closest leg straight, knees Stand with feet forward. Place forearm on 2 together and in line. comfortably apart. wall with shoulder slightly WARM-UP, COOL-DOWN Fold arms above above 90˚. Turn upper body AND STRETCH head. Bend to away from wall or pole. the side slowly. Stretch up with 3 upper elbow. PHYSICAL CONDITIONING

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Kneel on ground with front TECHNIQUE triceps knee at 90˚. With the back straight, tilt the pelvis back 5 stretch by tucking the abdomen up and in and squeezing Shoulder FAIR PLAY Place hand between buttocks. Keep head up. shoulder blades. Place chest 6 opposite hand on elbow. Pull elbow towards Stand with head up, chin in, PROTECTIVE EQUIPMENT midline with help from hands clasped behind back. opposite hand. Pull shoulders down and 7 back. Press shoulder blades Hip flexor together and down. Pull the HYDRATION AND NUTRITION stomach in to prevent arching of the lower back. 8

INJURY REPORTING

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ENVIRONMENT Buttock 10 Lower back Groin INJURY MANAGEMENT

Gluteals – Lie on back with both hands around one knee. Pull knee towards opposite shoulder. Keep head, shoulder and opposite leg relaxed.

Lie with hands behind head, arms flat. Bend hips Sit on floor with back straight. Grasp the ankles © ACC 2002 and knees to 90˚, feet together. Roll knees over and draw them towards groin. Use the elbows to to ground. Upper knee should be directly above apply a gradual downward and outward pressure Piriformis – Lie on back and hold knee to chest. lower knee. on the knees. Pull knee and ankle towards opposite shoulder.