The Importance of Warm-up and Cool-down as a Training Component - Part II
Transfer to Skill Learning
The Warm-up and the Cool-down
Warm-up and Cool-down principles apply to two scenarios: a) the daily session, and b) the conditioning and cross-training sessions. Warm-up activities remain the same wherever they take place but may be limited by the availability of overall training time and/or facility space as stated earlier. Adjustments may also be needed due to safety concerns (concrete, wood floor, carpet, grass, track, ice rink, etc.). Nevertheless, coaches should follow the same general principles, select and integrate components from LTAD into daily training. These should be FUN and challenging because the same activities and exercises become boring easily, and create a negative training scenario, detracting not only from successful learning but also reducing athletes’ motivation.
Based on need and available training time the given exercise complex (set number of progressive general and specific exercises) is performed but changed throughout the season to avoid monotony and to expand motor components and fitness. We have over 700 exercises in our portfolio, assembled as units containing 25 general and X-number of specific exercises depending on skills to be taught or trained. The chosen complex becomes a daily training routine and is performed also as Warm-up activity at games or competition sites in a chosen area. Athletes should become familiar with the daily routine, and the team captain should lead the activity to enhance their leadership. The duration and intensity of the Warm-up is based on athletes’ age and physical capabilities, and are adjusted as needed or depending on the specific cycle within the season.
It is important to remember that muscle groups have to be warmed up and HR has to be raised before stationary exercises are performed. An efficient Warm-up connects and flows from one phase to the next to develop ABC’s of LTAD (agility, balance, coordination, and speed), muscular endurance (to maintain technique without fatigue), strength, power, postural improvement and body control, general and sport-specific flexibility. Forget those traditional stationary exercises such as the boring forward and backward arm swings or outdated jumping jacks. These are just done without a specific purpose, i.e., ‘Why are athletes even doing those?’ How do they even relate to each other and to skills that follow?
The Warm-up is conducted in a sequential and progressive format from general dynamic moving to general dynamic stationary – to specific dynamic moving – to specific dynamic stationary, which transfers to skills taught in that specific training session. This is the key to meaningful and successful training – namely ‘internal flow!’
Athletes should learn each exercise routine by heart so they are able to perform them without supervision – if needed. However, coaches should rotate among the group, provide correction and feedback so all exercises are performed correctly with full range of motion (ROM) and required tempo to avoid injuries (even older or professional athletes, who may just go through the motion!). Younger athletes definitely need supervision, encouragement, correction, and immediate feedback if execution is flawed.
On the other hand, conditioning, LTAD, and cross-training sessions may allow for more time [90 to 120 minutes] to develop additional essential functional and motor components.
The What-Why and How of Warm-up Components
Coaches should select those components that are immediately necessary and then integrate others as needed or when best suitable.
Aerobic-type Activities–
The focus is on cardio-respiratory endurance, gradually elevating HR and increasing muscle endurance; i.e., warming up muscle groups through various dynamic moving and dynamic stationary activities.
HR should not exceed 70% of maximum HR, and exercises are planned with appropriate Rest periods. Calculate as Maximum HR: 220 minus age.
The level of intensity level should produce sweat.
Appropriate Rest periods are integrated. For example: 2 sets x 15 stride jumps and 5 seconds Rest (R) between sets = 2 x 15 – R: 5 sec
These exercises are conducted with various movement patterns up-down lines, to the diagonal or in squares and various circle formations with activities such as:
Jogging with high knee lift; jogging with high heel lift; quick forward striding; skipping-alternating arm swings or alternating arm circles; hopping; quick sidestepping; side shuffle; arm swings to sides-crossing in front of chest and out to sides; side grapevine steps; carioca steps [athletics- side step with knee lift to hip height, crossing in front of body, fast walking or as running step; gallop; sideways sliding, fast walking or as running step, etc.
* Note: If these activities cannot be performed due to space or facility limitations (example: swimming pools), stationary jogging, hopping, jumping, skipping, forward- backward striding, and other dynamic stationary exercises can be performed or modify previous accordingly.
* If facility or outside area provides enough space, game-like activities can be conducted. However, this has to be monitored closely so that potential competition among athletes does not increase intensity past moderate level. Activities may include: playing Hacky Sacs, Frisbee football, crab soccer, floor hockey, etc. During spring, summer and fall, any green space outside the training facility can be used for these activities.
Dynamic and Stationary Exercises for Postural Control–
Faulty posture is a common problem nowadays due to many factors, such as tech gadgets, watching TV, playing Video games, or poor sitting habits during online learning/studies. Therefore, we have incorporated postural exercises into daily Warm-up exercises (Schloder, 2016, “Ballet for athletes: Modified exercises for cross-training”). These exercises should be composed of:
LPH (Lumbo-Pelvi-Hip) complex, i.e. 3-dimensional flexibility
Warming-up the LPH complex before extremities
Selected Modified Ballet Exercises (Schloder, 2016)
Functional Exercises for ‘Internal Flow’ of the Strength Program–
These exercises are designed to enhance the function of the body core, back, pelvis, hips, legs, joints, and limbs.
Core and joint stabilization
Joint extremities
Focus on flexibility and core strength
Selected Modified Ballet exercises (Schloder, 2016)
Specific Exercises Related to Technical Skill[s] Ahead–
The intent of these exercises is to develop and enhance the following components:
Motor function
Agility, speed and power (upper and lower body plyometrics), and rhythm
Power, dynamic and static balance, and body control through modified ballet exercises: jumps, leaps to enhance strength, (Schloder, 2016)
Conditioning Exercises–
Select components to increase general or specific functional and motor fitness
Functional Strength Exercises Related to Skill[s] Ahead–
Select components that enhance upper and lower body and core strength
Active Flexibility Exercises Related to Skill[s] Ahead–
Select dynamic moving and dynamic stationary exercises to enhance flexibility, suppleness and mobility
Dynamic Mobility Stretching Exercises Related to Skill[s] Ahead–
Dynamic stretching is moving the body freely through its available ROM. It is said to improve motor control [body coordination], according to the newest research, suggesting that this method is used before an activity increases acute power. The mechanism underlying this improvement is yet not well known, but may simply be warming-up the body. Dynamic stretching appears to improve the power of the knee extensors. In fact, it seems power is greater following dynamic stretching compared to other forms of stretching.
Static Flexibility Exercises Related to Skill[s] Ahead–
Select exercises for specific skill development involving specific muscle groups used in those skills. Some experts have stated however that this method may impair performance and strength gains, but more importantly, is likely a waste of time! Nevertheless, not only can static stretching improve flexibility and ROM, it can also help muscles recover faster after workout, leading to less pain and stiffness. Static stretching is also said to release stress and tension in muscles, which can help one feel more relaxed.
Creative Warm-up Patterns
The set-up of the Warm-up determines the atmosphere, attitude, mood and motivation of athletes for that day. This section describes various Warm-up formations and patterns but may have to be modified because of limited space in the facility or space on pool Deck while swim coaches may also face Lifeguard rules regarding Deck activity.
Warm-up activities frequently become monotone or boring unless variety and creativity provides excitement for athletes. Given the typical command ‘Run’ everyone seems to turn to the Right to proceed in counter-clockwise pattern in a circle. Does anybody even know the reason? Boring! Can we change the direction[s]? We can vary formations with many dynamic movements and dynamic stationary exercises to raise HR and make it FUN!
Creative Combinations in Free Space
Let’s combine body actions while moving in line[s] or circle[s] in progressive simple to more complex patterns. If Warm-up activities are scheduled to a specific workout place like a grass area outside the pool or in hallways or a gym, etc. select from the suggested Warm-up patterns to have FUN. Let’s use some funky music! Get in the groove!
Create interesting formations and/or have athletes develop movement patterns to encourage ‘creative thinking’ for a challenge! Single or multiple circles are excellent to react to directional changes as focus and attention span are challenged to command or set counts. Movement patterns (dynamic moving) always vary and can be designed for general or specific Warm-up, aerobic, or directed at body parts.
One and Multiple Circles – Move in Different Directions – Move in Opposition
Move in different patterns and various movement actions.
Circular movement patterns
Clockwise direction – single – double –triple or more
Counter-clockwise direction – single – double – triple or more
Mix – vary directions of Inner-Outer Circle (Inner to L – Outer to R)
Synchronize or vary movement patterns of Inner-Outer Circle
Mix – vary movement and body actions within Inner and Outer Circle
* Change direction(s) on ‘Command’ or after set counts (i.e., after 8 or 10-counts)
Line – Square – Triangle Formations–
Straight lines move in Columns formation{s} up-down – forward-backward – diagonal
Single – double – triple – quadruple – multiple lines move diagonally across to the opposite corner (C)– vary movement patterns
Tri-angle shape move to Right or Left – vary movement patterns
Square pattern of movement and possible combinations
Up-Down = Lines = Columns
Tri-angle pattern
Turn – change direction – vary movement patterns
Square and Triangular movement patterns
When moving outside designated Square formation in order to Return to the Start-up Corner (C1), use different movement patterns (running with various speed, skipping, sliding, and grapevine steps, hopping, etc.) with or without arm variation or change of directions (forward – backward – or sideways) to keep interest and focus high and the HR raised
Single line diagonal C2-C4 Single line diagonal C1-C3/turn/
Single line C4-C2 C3-C4/turn/C4-C1
Vary movement during Return Vary movement during Return
Single line diagonal C1-C3/turn/ Double lines diagonal C2-C4/turn/
C3-C2 + C2-C4/turn/C4-C1 C4-C1 + C1-C3/turn/C3-C2
Vary movement during Return Vary movement during Return
Create interesting formations and/or have athletes develop movement patterns to
encourage ‘creative thinking’ and avoid boredom!
References:
Schloder, M.E. (2021). Personal lecture notes. Designing effective Warm-up and Cool-down activities. Calgary, Alberta, Canada: www.coachingbest.com
Mullen, J. (2018, May 2). Four things for the perfect dynamic swim warm-up. Swimming Science. Retrieved October 28, 2021, from https://www.swimmingscience.net/4-things-perfect-dynamic-swimming-warm/