Warm-up and cool-down are the most overlooked aspects of an athlete’s training program. The number one excuse athlete’s give is, “I don’t have time.” Cheer360 is here to tell you that you need to start making time!
Your warm-up and cool-down are essential for elevating
performance output, heart rate, injury prevention, and overall health. A warm-up should consist of a low-to-moderate
intensity exercise for 10 minutes. For cheerleaders, the exercises used during
a warm-up should mimic movements that will be done during practice, a game, and/or
a competition. For example, if you are going to be working on toe touches,
pikes, and herkies, then warm-up with 15-20 prisoner squats to increase blood
flow to the quadriceps, gluteals, and hamstrings. This 10-minute bout will
elevate heart rate, respiratory rate, increase tissue temperature, and increase
psychological preparation for the duration of the cheerleading practice, game,
or competition.
Cooling down is just as important as warming up
because it gives the body a chance to slow the heart rate, respiratory rate,
decrease tissue temperature, and return the body to a state of rest. Cool-down
exercises need to consist of the same exercises executed during the warm-up. These exercises should be done in a slow to
moderate tempo in order to decrease heart rate and breathing. Static stretching and foam rolling exercises
should also be incorporated into the cool-down to help relax muscles and allow
them to return to their original resting length.
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