The Importance of Warm-up and Cool-Down as a Training Component - Part 1
Appropriate Exercises & Progressive Sequence
Numerous sports have slowly re-started their seasonal programs due to still lingering pandemic and governmental regulations. There are several playing fields (soccer), pools, and ice arenas (hockey) in my neighbourhood. One big personal interest of mine is to observe coaches and their practices to gather data for my writings.
In addition, I am also in online coaching groups and I have never been so dumbfounded over some of the questions posed.
One question I’ve seen asked is “do we really need a Warm-up and a Cool-down” – what’s the purpose? We only have so much practice or pool time, etc., and I can’t spend valuable time on that stuff! We have to pay for that time!”
First of all, numerous coaches have no training in coaching science and coaching pedagogy. Just because one was a former athlete does not guarantee that the same person will be or is an excellent coach! Many times, these former athletes proceed to coach the way they were coached in the past. And then we have the mom and dad volunteers, who want to make sure that their children play or compete. Just what makes these people coaching experts? This may be one of the main reasons Physical Education or Amateur Coaching is not valued because people think, “Oh heck, I can coach. It’s easy.”
Given my observations both online and off, I decided to observe training practices of several sports. Guess what? None of the coaches had any idea how to conduct a proper and progressive Warm-up and Cool-down. For example, running 5 laps around the soccer field raises the heart rate – for sure – but that alone is not enough for correct physical preparation. It is not only important to raise the heart rate through aerobic and dynamic moving activities but also to warm up the muscles and engage in appropriate exercises to avoid injuries. Foremost, it is of the utmost importance to provide a safe coaching, learning, and training environment, and it starts with the proper and correct Warm-up.
And by the way… running around a field is the most boring activity I can imagine! I decided therefore to write a series on Warm-up and Cool-down principles and procedures because it is crucial to develop functional and motor fitness of athletes through a quality program to improve technical skills and performance.
Nowadays, sport training is far more complex compared to past decades because emphasis is placed more and more on ‘winning at all cost’. And pressure is placed on even the youngest athletes to reach an elite level as soon as possible, while stress for high level athletes is not only about winning but continuing to produce winning performances. Due to such demands, it is now common for athletes to train year-round to assure their success. However, the bodies and minds of modern athletes have been greatly affected as current evidence points not only to increased anxiety, depression, and mental breakdown but also to suicide attempts and actual suicides.
Since the Mid-1980s physical education programs in Elementary schools have been either totally deleted or conducted sparingly with rotating district instructors, who usually are not well educated in multiple physical activities. Therefore, children come to sport programs much less skilled than in the past. Club programs may be one of few opportunities to improve their physical attributes and fitness level so that they can be successful not only in one but also other physical activities. As a result, coaches need to spend extra time on a quality training program to develop general athleticism [physical literacy] and specific required technical skills. This is by no means an easy task given the current lack of general fitness levels among children as documented in recent medical research.
The Differences:
Let’s differentiate between functional and motor fitness. The former describes the status of fitness while the latter represents the ability to carry out selected motor activities. Both are somewhat grouped according to their immediate importance in any particular training phase.
Functional Fitness– training the muscles to work together and prepare them for tasks and activities by simulating common movements one might do at home, at work, or in sports
Motor Fitness– is the combination of interaction between coordination, balance, kinesthetic, and proprioceptive awareness
The ABCs (agility, balance, coordination and speed) of the Long-term Athlete Development Model (LTAD) within physical literacy should be incorporated as soon as possible because it forms the basis of the sports pyramid. Other components are then added as needed or when most suitable, depending on the skill level of athletes, their experience and maturity, their specific needs, and the given time frame within the seasonal training cycle.
These components are developed through selected strength and power exercises, general and sport specific drills, and cross-training - for example, modified ballet for athletes (Schloder, 2016). These should be changed throughout the season to maintain a high fitness level but also to provide FUN and motivation for athletes – otherwise, boredom sets in as evident in the high rate of sport dropout between ages 12-13 years, according to research (estimated at 73%). Therefore, coaches should also look at other sports, like athletics, artistic gymnastics, soccer, dance, yoga, taekwondo, etc. for adaptable and compatible training methods. This surely makes it possible to create a variety of exercise series and combinations (called exercise complex). Athletes need to learn and understand basic concepts and principles. Coaches need to acquire the knowledge base of functional and motor fitness.
Progressive Systematic Training
Each training session presents the systematic progression of physical preparation, skill development and/or technique refinement, carefully designed and planned to provide a ‘safe’ sporting environment for successful performance. Coaches absolutely need knowledge of correct and proper exercises or drills and their purpose and underlying principles to avoid potentially dangerous or outdated exercises [coaches may have done these in their past as former athletes]. Using physical activity as “punishment” [running laps, swimming “killer laps” or doing 200 sit-ups and X-number push-ups, etc.] was done once upon a time and considered to develop ‘character and mental toughness’ driven by famous slogans such as ‘ No Pain – No Gain; Nobody loves a loser, or Winning isn’t everything … it’s the only thing! The last phrase is contributed to late Greenbay Packer’s Football coach Vince Lombardi even though he was misquoted by the Media … He actually stated: “Winning isn’t everything but the will to win is everything!” Such a coaching approach is no longer acceptable under modern professional ethics. Successful performance requires a high level of functional and motor fitness, and technical skill refinement, which calls for personal commitment, and a keen and diligent work ethic in order to succeed.
However, there are still coaches, who use traditional, outdated or so-called contraindicated exercises* like jumping jacks, known to cause groin injuries. The correct way to perform this exercise is in a forward/backward stride pattern! After all, we walk that way not in a sideways straddle position!
* Contraindicated exercises are those that carry higher risks to joint structures, soft tissues, or other risks.
Since the risks typically outweigh benefits, these exercises are inappropriate for most individuals. Of course, there is ‘no such thing as one fits all’ approach as individuals have variability in their fitness level, health history, joint mechanics, flexibility and personal goals. There are various exercises that are not appropriate but with just slight modification injury risk can be significantly reduced. Most common causes for an exercise to be considered contraindicated risk include:
Improper body alignment
Locking of joint
Rapid, jerky and uncontrolled movement
Hyperextension
Overstretching
Excessive compression of structures
Specific Considerations for the Warm-up
Several considerations are essential when designing the Warm-up activity. We label these as the “Five W’s and 1-H” for easier recollection; they comprise the following questions:
“WHY” – is the Warm-up needed?
The body – the expensive engine needs a tune up with TLC.
‘Cold body engines’ encounter problems such as ineffective performance and injuries.
It is an important component for mental preparation (!) for the upcoming training activities.
“WHERE” – does the Warm-up take place?
This depends upon the facility available or conditioning area (gym – field, pool, hallways, studio), and cross-training area but has to provide a safe and positive teaching-coaching-training environment.
“WHEN” – does the Warm-up take place?
Even the most experienced teachers/coaches make the mistake to finish the Warm-up, and then explain daily objectives or give further instructions while athletes sit down. This of course totally defeats the overall purpose of the Warm-up.
Explanation of training objectives, procedures, and organizational requirements (equipment set up, etc.) has to be completed before the actual Warm-up begins because the latter links directly to the upcoming training session.
“WHO” – is Warming up?
The age and skill level of participant[s]/athlete[s] has to be considered.
Growth and developmental stages are important factors to promote a safe and healthy environment.
“WHAT” – is Warmed up?
The General Warm-up is designed for total body Warm-up.
The Specific Warm-up deals with body parts involved in the upcoming training session – progressing from large to small muscle groups.
Work from head to toes in the dynamic stationary part – because ‘sitting down’ lowers HR, which has to be maintained.
1-H: The “HOW”?
Variety is the motto! We have created various Warm-up patterns that can be used to avoid the same ole’ boring routine (Refer to “Creative Warm-up Patterns”).
Purpose and Function of the Warm-up
The Warm-up can be compared to an expensive car, as the ‘body engine’ has to be warmed up and finely tuned. The ultimate purpose is to get the muscles ready to enhance daily performance. The time allotted is about 20% of the overall training time, according to experts. Some may consider this percentage high but this activity has important functions. We always scheduled our Warm-up 30 minutes prior to the training session, i.e., the Warm-up time did not reduce actual time for physical or technical skill learning of the session.
General–
The Warm-up is designed to get the body ready for physiological, physical, technical, and psychological performance.
Physiological–
The purpose is to raise the heart rate (HR) and provide heart and lungs the progressive intensity to minimize oxygen debt that in turn maximizes training performance efficiency.
It is important to warm up muscles or muscle groups progressively to create better blood flow to allow muscles to become more elastic in nature, and thereby reduce the risk of injury. We use our favorite image to demonstrate the process to our athletes: “Take a piece of chewing gum and stick it in the freezer for 5 minutes. Retrieve the gum and try to bend it… it will break a lot sooner than gum in warmer temperature, which can be stretched more easily.”
Warm-up activities develop motor fitness and motor function.
Warm-up exercises can be used as conditioning activities.
Physical Preparation for Skill[s] or Task[s] Ahead–
Specific Warm-up exercises are designed to enhance those physical components essential for training or refinement of given skills ahead and to avoid potential injuries.
Psychological Preparation for Physical and Technical Skill Task[s] Ahead–
We consider the Warm-up as the beginning of the training session. Thus, mental preparation, concentration and focus start here. Athletes need to approach this activity in a serious and focused manner (‘listen to their body’) instead of engaging in the usual ‘socializing chit-chat’ (or ‘goofing around’) that seems to be prevalent!).
Summary–
Reasons for Quality Warm-up:
To enhance muscle physiology
To increase and maintain the heart rate [HR]
To increase the range of motion [ROM]
To increase performance efficiency
To avoid injuries
Continued in Part II…