This Warm-Up presentation may help the coaches to understand its means and importance for the players development.

1. PLANNING A WARM-UP
SESSION
Dr. Narendra Gangwar
AFC “A” License Coach
AIFF Instructor
LNIPE, Gwalior M.P.
PRESENTATION BY:

2. Planning a Warm-up Session

3. WARM-UP
 Exercises done prior to training or
competition.
 A warm-up generally Consist of
gradually increase in intensity in
physical activity (pulse raiser, joint
mobility, exercise & stretching,
followed by the activity.) warm—up
brings the body to a condition at which
it safely response to nerve signals for
quick & efficient actions.

4.  Step 1: The Warm Up. It is very important to transition
into an intense work out with 10 minutes of low level
cardiovascular activity.
 Step 2: Mild Stretching.
 Step 3: Intense Exercise.
 Step 4: Intense Stretching.
 Step 5: The Cool Down.
STEPS

5. MEANS AND METHODS OF
WARM-UP
 Athletic type, small sided games, gymnastic type,
agility type, coordination type.
 With out ball
 With ball
 Fun Games/ Recreational Activities
 Conditional Activities
 Static Stretching Exercises
 Dynamic Stretching Exercises

6. Content of Warming-Up
Loosing
Moderate Running
Stretching
Change of Running
Strengthening
Sprinting

7. 1. ACTIVE WARMING UP
(A) GENRAL WARMING UP
(B) SPECIFIC WARMING UP
2. PASSIVE WARMING UP
TYPE OF WARMING UP

8.  THE WHOLE BODY PARTS INVOLVING IN
EXERCISE IN SUCH A TYPE OF WARMING UP
WITH THE FORCE OF 60% TO 70%.
ACTIVE WARMING UP

9.  MOVEMENT (INVOLMENT) OF WHOLE BODY
PARTS
GENRAL WARMING UP

10.  WARMING UP THE BODY FOR A PARTICULAR TASK
WITH A RELATED MUSCLES ARE INVOVED WHICH ARE
DIRECTLY REQUIRED FOR A TASK.
SPECIFIC WARMING UP

11.  THIS IS A PREPERATION OF THE BODY BY MENTALLY. PASSIVE
WARMING UP DOSE NOT INVOLVE PHYSICAL EXERCISE, IT
INVOLVE EXTERNAL STIUMALES SUCH AS MASSAGE,STEAM
BATH, DIA THERMY, AND OTHER SUCH MEANS THROUGH
PHYSIOLOGICAL CHANGES TAKE PLACE.
PASSIVE WARMING UP

12. IMPORTANCE OF WARMING UP
1. IN INCREASE OXYGEN TO THE MUSCLES
2. IT IMPROVE METABOLIC RATE GRADUALLAY FOR
PRODUCTION OF ENERGY
3. INCREASE BLOOD FLOW OF THE MUSCLES
4. INCREASE HEART RATE AND RESPIRATORY RATE
5. IMPROVE RANGE OF MOTION WHICH CAN BETTER ONCE
TECHNIQUE
6. WARMING UP BRINGS ON SECOND WIND

13. 7. INCREASE BODY AND TISSUE TEMPTURE
8. INCREASE THE SPEED AT WHICH NERVOUS IMPLUSE
TRAVEL AND THEY FACILITATE THE MOVEMENT
9. INCREASE THE PHYSICAL WORKING CAPACITY
10. ENHANCE THE PSYCHOLOGICAL PERFOMANCE OF
THE INDIVIDUAL
IMPORTANCE OF WARMING UP

14. PRINCIPLE OF WARMING UP
 TIMING
 INTENCITY (DEPENDING UPON AGE, GENDER)
 CAPACITY LEVEL
 MUST INCLUDE STREACHING AND LOOSNING EXERCISE
 THE WARMING UP SHOULD GO GRADUALLY
 WARMING UP INVOLVES WORKING FROM THE FEET AND
LEGS AND UPPER BODY AND LIMBS

15. FECTORS OF INFLUENCING
WARMING UP
1. AGE
2. AIM
3. PHYSICAL CONDITION OF PLAYER
4. WEATHER CONDITION
5. TIME OF THE DAY

16. GUIDE LINE FOR THE WARMING UP
 IT MUST BE INTENT TO RAISE THE BODY TEMPERTURE,
RESPERATION YET NOT SO MUCH AS CAUSE FACILE
FATIGUE PLUSE SHOULD BETWEEN 120-130 P/M
 IT MUST INCLUDE STRECHING AND LOOSNING EXERCISE
 IT MUST INCLUDE COMMON MOVEMENT TO ACTION
REQUARED BY THE SKILL

17. INTENCITY AND DURATION OF
WARMING UP
 PHYSICAL CONDITION OF THE PLAYER
 TIME AVIALABLE
 TYPE OF SKILL TRAINING PROGRAM

18. DURATION OF WARMING UP
 GENRAL WARMING UP 15 TO 30 MIN IS SUITABLE
FOR AN ACTIVITY OF 60 TO 80 MIN. WARMING UP
5 TO 10 MIN ENOUGH FOR UNTRAINED AND
BEIGINNERS.

19. THANK YOU
• ZZZZZ………….