WARM UP &

COOL-DOWN
EXERCISES
WARM-UP & COOL DOWN EXERCISES
Time spent on warming up and cooling down may
help improve an athlete's performance level and
accelerate the recovery process needed before and
after training or competition. As a result, the coach
may wish to encourage the athlete to regard the
warm-up and cool down as an essential part of both
the training session and competition itself.
Research work by McNair (2000) and Knudson
(2001) suggests that the use of dynamic stretches -
slow controlled movements through the full range of
motion - are the most appropriate exercises for the 
warm-up. By contrast, static stretches are more
appropriate for the cool down.
WARM-UP
 WARM-UP
• Muscle stiffness is thought to be directly related to
muscle injury, and the warm-up should be aimed
at reducing muscle stiffness.
• Warming up should perhaps consist of the
following:
1. An activity to increase body temperature
2. Dynamic Stretches exercises to reduce muscle

stiffness
• Dynamic stretches are more appropriate to the
warm-up as they help reduce muscle stiffness.
Static stretching exercises do not reduce muscle
stiffness.
 WARM-UP

• A study by Hadden et al. (2014) compared

the effects of static vs dynamic stretching
on explosive performances and repeated
sprint ability after a 24-hour delay.
• They found that static stretching of the
lower limbs and hip muscles harmed
explosive performances for up to 24 hours
post-stretching.
• In contrast, dynamic stretching had a
positive effect on explosive performances.
 WARM-UP
• Remember, the objective of a warm-up is
to prepare the athlete for the planned
session.
• If you undertake event-specific drills where
you conduct dynamic limb movements that
replicate the planned activity movements,
starting slowly and building up to the
speed of movement required for the
session.
• Consider if you have also performed an
appropriate warm-up at the same time.
 WHAT ARE THE BENEFITS OF A
WARM-UP?

Performance may be improved, as an

appropriate warm-up could result in:

• Increased speed of contraction and

relaxation of warmed muscles
• Dynamic exercises reduce muscle stiffness
• Greater economy of movement because of
lowered viscous resistance within warmed
muscles
 WHAT ARE THE BENEFITS OF A
WARM-UP?
• Facilitated oxygen utilization by warmed muscles
because hemoglobin releases oxygen more readily
at higher muscle temperatures
• Facilitated nerve transmission and muscle
metabolism at higher temperatures; a specific
warm-up can facilitate motor unit recruitment
required in the subsequent all-out activity
• Increased blood flow through active tissues as
local vascular beds dilate, increasing metabolism
and muscle temperatures
• Allows the heart rate to get to a workable rate for
beginning exercise
• Mentally focused on the training or competition
 THE EXERCISES

JOINT ROTATIONS
From a standing position with your arms hanging loosely at
your sides, flex, extend, and rotate each of the following
joints:
• Fingers
• Wrist
• Elbows
• Shoulders
• Neck
• Trunk and shoulder blades
• Hips
• Knees
• Ankles
• Feet and toes
 DYNAMIC STRETCHING

Neck Mobility
• Flexion/Extension - Tuck your chin into your
chest, and then lift your chin upward as far as
possible. 6 to 10 repetitions
• Lateral Flexion - lower your left ear toward your
left shoulder and then your right ear to your right
shoulder. 6 to 10 repetitions
• Rotation - Turn your chin laterally toward your left
shoulder and then rotate it toward your right
shoulder
• 6 to 10 repetitions
 NECK MOBILITY

Flexion Lateral Flexion Rotation

 DYNAMIC STRETCHING

Shoulder Circles
• Stand tall, feet slightly wider than shoulder-width
apart, knees slightly bent
• Raise your right shoulder towards your right ear,
take it backwards, down and then up again in a
smooth action
• 6 to 10 repetitions
• Repeat with the other shoulder
 SHOULDER CIRCLES

Raise Back Down

 DYNAMIC STRETCHING

Arm Swings
• Stand tall, feet slightly wider than shoulder-width
apart, knees slightly bent
• Keep the back straight at all times
• Overhead/Down and back - Swing both arms
continuously to an overhead position and then
forward, down, and backwards. 6 to 10 repetitions
• Side/Front Crossover - Swing both arms out to
your sides and then cross them in front of your
chest
• 6 to 10 repetitions
ARM SWINGS
 DYNAMIC STRETCHING

Side Bends
• Stand tall with good posture, feet slightly wider
than shoulder-width apart, knees slightly bent,
hands resting on hips
• Lift your trunk up and away from your hips and
bend smoothly first to one side, then the other,
avoiding the tendency to lean either forwards or
backwards
• Repeat the whole sequence 6 to 10 times with a
slow rhythm, breathing out as you bend to the
side, and in as you return to the centre
SIDE BENDS
 DYNAMIC STRETCHING

Hip circles and twists

• Circles - With your hands on your hips and feet
spread wider than your shoulders, make circles
with your hips in a clockwise direction for 6 to 10
repetitions. Then repeat in a counterclockwise
direction
• Twists - Extend your arms out to your sides, twist
your torso, and hips to the left, shifting your
weight to the left foot. Then turn your body to the
right while shifting your weight to the right foot
• 6 to 10 reps on each side
HIP CIRCLES AND TWISTS
 DYNAMIC STRETCHING

Half Squat
• Stand tall with good posture holding your hands out in front
of you for balance
• Now bend at the knees until your thighs are at 45° with the
floor
• Keep your back long throughout the movement, and look
straight ahead
• Make sure that your knees always point in the same
direction as your toes
• Once at your lowest point, fully straighten your legs to
return to your starting position
• Repeat the exercise sixteen times with a smooth, controlled
rhythm
• Breath in as you descend, and out as you rise
• 6 to 10 repetitions
HALF SQUAT
 DYNAMIC STRETCHING

Leg Swings
• Flexion/Extension- Stand sideways onto the wall
• Weight on your left leg and your right hand on the wall for
balance
• Swing your right leg forward and backwards
• 6 to 10 repetitions on each leg
• Cross-Body flexion/Abduction - Leaning slightly forward
with both hands on a wall and your weight on your left leg,
swing your right leg to the left in front of your body,
pointing your toes upwards as your foot reaches its furthest
point of motion
• Then swing the right leg back to the right as far as
comfortable, again pointing your toes up as your foot
reaches its final point of movement
• 6 to 10 repetitions on each leg
LEG SWINGS
 DYNAMIC STRETCHING

Lunges
• Standing tall both feet together (starting position)
• Keeping a straight back lunge forward with the
right leg approx. 1 to 1½ metre
• The right thigh should be parallel with the ground
and the right lower leg vertical
• Spring back to the starting position
• Repeat with the left leg
• 6 to 10 repetitions on each leg
LUNGES
 DYNAMIC STRETCHING

Ankle Bounce
• Double leg bounce - Leaning forward with your hands on the wall
and your weight on your toes, raise and lower both heels rapidly
(bounce)
• Each time, lift your heels one to two inches from the ground while
maintaining ground contact with the ball of your feet
• 6 to 10 repetitions
 DYNAMIC STRETCHING
Ankle Bounce
• Single leg bounce - leaning forward with your hands on a wall
and all your weight on your left foot, raise the right knee forward
while pushing the left heel towards the ground
• Then lower the right foot to the floor while raising the left heel one
or two inches
• Repeat in a rapid, bouncy fashion
• 6 to 10 repetitions on each leg
COOL
DOWN
 COOL DOWN

• Research work by McNair (2000) and Knudson

(2001) suggests that the use of static stretches are
more appropriate for the cool down. By contrast, 
dynamic stretches - slow controlled movements
through the full range of motion - are the most
appropriate warm-up exercises..
• Cooling down could consist of the following:
1. An activity to decrease body temperature and remove
waste products from the working muscles (jog/walk)
2. Appropriate static stretching exercises to help relax
muscles, realign muscle fibers and re-establish their
normal range of movement. These stretches should
be held for no more than 8 seconds.
 WHAT ARE THE BENEFITS OF COOL
DOWN?

An appropriate cool down could:

• aid in the dissipation of waste products -
including lactic acid
• reduce the potential for DOMS
• reduce the chances of dizziness or fainting caused
by the pooling of venous blood at the extremities
• reduce the level of adrenaline in the blood
• allows the heart rate to return to its resting rate
 WHAT ARE THE BENEFITS OF COOL
DOWN?

An appropriate cool down could:

• aid in the dissipation of waste products -
including lactic acid
• reduce the potential for DOMS
• reduce the chances of dizziness or fainting caused
by the pooling of venous blood at the extremities
• reduce the level of adrenaline in the blood
• allows the heart rate to return to its resting rate
 THE EXERCISES

• The following are examples of general

static stretching exercises that could form
part of the cool down program at the end
of a training session when stretches are
held for 10 seconds or improve mobility
 and range of movement when stretches
are held for 30 seconds.
• In all exercises, breathe easily whilst
performing them.
 STATIC STRETCHING

Chest Stretch
• Stand tall, feet slightly wider than shoulder-
width apart, knees slightly bent
• Hold your arms out to the side parallel with the
ground and the palms of the hand facing
forward
• Stretch the arms back as far as possible
• You should feel the stretch across your chest
CHEST STRETCH
 STATIC STRETCHING

Biceps Stretch
• Stand tall, feet slightly wider than shoulder-width
apart, knees slightly bent
• Hold your arms out to the side parallel with the
ground and the palms of the hand facing forward
• Rotate the hands, so the palms face to the rear
• Stretch the arms back as far as possible
• You should feel the stretch across your chest and
in the biceps
BICEPS STRETCH
 STATIC STRETCHING

Upper Back Stretch

• Stand tall, feet slightly wider than shoulder-width
apart, knees slightly bent
• Interlock your fingers and push your hands as far
away from your chest as possible, allowing your
upper back to relax
• You should feel the stretch between your shoulder
blades
UPPER BACK STRETCH
 STATIC STRETCHING

Shoulder Stretch
• Stand tall, feet slightly wider than shoulder-width apart, knees
slightly bent
• Place your right arm, parallel with the ground across the front of
your chest
• Bend the left arm up and use the left forearm to ease the right arm
closer to your chest
• You will feel the stretch in the shoulder
• Repeat with the other arm
SHOULDER STRETCH
 STATIC STRETCHING

Shoulder and Triceps Stretch

• Stand tall, feet slightly wider than shoulder-width
apart, knees slightly bent
• Place both hands above your head and then slide
both of your hands down the middle of your spine
• You will feel the stretch in the shoulders and the
triceps
SHOULDER AND TRICEPS STRETCH
 STATIC STRETCHING

Side Bends
• Stand tall, feet slightly wider than shoulder-width
apart, knees slightly bent, hands resting on the
hips
• Bend slowly to one side, come back to the vertical
position and then bend to the other side
• Do not lean forwards or backwards
SIDE BENDS
 STATIC STRETCHING

Hamstring Stretch
• Sit on the ground with both legs straight out in
front of you
• Bend the left leg and place the sole of the left foot
alongside the knee of the right leg
• Allow the left leg to lie relaxed on the ground
• Bend forward keeping the back straight
• You will feel the stretch in the hamstring of the
right leg
• Repeat with the other leg
HAMSTRING STRETCH
 STATIC STRETCHING

Calf Stretch
• Stand tall with one leg in front of the other, hands
flat and shoulder height against a wall.
• Ease your back leg further away from the wall,
keeping it straight and press the heel firmly into
the floor
• Keep your hips facing the wall and the rear leg
and spine in a straight line
• You will feel the stretch in the calf of the rear leg
• Repeat with the other leg
CALF STRETCH
 STATIC STRETCHING

Hip and Thigh Stretch

• Stand tall with your feet approximately two shoulder
widths apart
• Turn the feet and face to the right
• Bend the right leg so that the right thigh is parallel
with the ground and the right lower leg is vertical
• Gradually lower the body
• Keep your back straight and use the arms to balance
• You will feel the stretch along the front of the left thigh
and the hamstrings of the right leg
• Repeat by turning and facing to the left
HIP AND THIGH STRETCH
 STATIC STRETCHING

Adductor Stretch
• Stand tall with your feet approximately two
shoulder widths apart
• Bend the right leg and lower the body
• Keep your back straight and use the arms
to balance
• You will feel the stretch in the left leg
adductor
• Repeat with the left leg
ADDUCTOR STRETCH
 STATIC STRETCHING

Groin Stretch
• Sit with tall posture
• Ease both of your feet up towards your body and
place the soles of your feet together, allowing
your knees to come up and out to the side
• Resting your hands on your lower legs or ankles
and ease both knees towards the ground
• You will feel the stretch along the inside of your
thighs and groin
GROIN STRETCH
 STATIC STRETCHING

Front of Trunk Stretch

• Lie face down on the floor, fully outstretched
• Bring your hands to the sides of your shoulders
and ease your chest off the floor, keeping your
hips firmly pressed into the ground
• You will feel the stretch in the front of the trunk
FRONT OF TRUNK STRETCH
 STATIC STRETCHING

Iliotibial Band Stretch

• Sitting tall with legs stretched out in front of you
• Bend the right knee and place the right foot on
the ground to the left side of the left knee
• Turn your shoulders so that you are facing to the
right
• Using your left arm against your right knee to
help ease you further round
• Use your right arm on the floor for support
• You will feel the stretch along the length of the
spine and in the muscles around the right hip
ILIOTIBIAL BAND STRETCH
 STATIC STRETCHING

Quadriceps Stretch
• Lie face down on the floor, resting your forehead
on your right hand
• Press your hips firmly into the floor and bring your
left foot up towards your buttocks
• Take hold of the left ankle with the left hand and
ease the foot closer to your buttocks
• Repeat with the right leg
• You will feel the stretch along the front of the
thigh
QUADRICEPS STRETCH