Warm-Up and Injury Prevention
Warming up your body to participate in a sport will help prepare you for more intense exercise and can help prevent injuries.
Research studies have shown that performing a functional strengthening, balance and plyometric program can also help prepare you for your sport and help prevent injuries. Consult with a qualified professional like a physical therapist to design this type of program for you.
When performing exercises, you must learn and practice proper form with correct posture, good body control, good lower extremity alignment and soft landings.
A sample warm-up
There are different ways to safely warm up, but below is an example that can be used:
- Jog at 50% speed for 3 to 5 minutes, or until you break a sweat.
- Complete dynamic stretches for your body: hips in and out, toy soldier, and butt kicks. Repeat each dynamic stretch for 30 to 60 seconds.
- Perform three 20- to 30-foot shuttle runs at 75% speed.
- Run forward at 75% speed for 10 feet, then side shuffle right and left 5 feet each way, and then run backwards to where you started. Repeat 3 times.
- Hop forward from one leg to the other with good technique, alternating legs for 20 feet, and then jog back to where you started.
- Perform 10 to 20 double-leg jumps with good technique.