A warm-up is usually performed before participating in technical sports or exercising. A warm-up generally consists of a gradual increase in intensity in physical activity (pulse raiser), a joint mobility exercise, stretching and a sport related activity. For example, before running or playing an intense sport one might slowly jog to warm muscles and increase heart rate. It is important that warm ups should be specific to the exercise that will follow, which means that exercises (of warm up) should prepare the muscles to be used and to activate the energy systems that are required for that particular activity. The risks and benefits of combining stretching with warming up are mixed and in some cases disputed. Warming up prepares the body mentally and physically.
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A warm-up will improve the effectiveness of training and should be done before every training session. This is fundamental to a safe practice.
Direct physical effects are:
A comprehensive warm-up programme has been found to decrease injuries in soccer.[1]
There are 2 types of stretches: ballistic stretching and static stretching:
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