Warming Up & Cooling Down

Chapter 2.2 - Warming Up & Cooling Down

Warming up and cooling down are hugely important and provide so many benefits.

Warming Up

The key components to a warm-up are as follows:

Pulse Raising

This includes exercises that slowly increase heart rate and gradually increase body temperature.

Example - Jogging

Mobility Exercises

Exercises that take the joints through their full range of movement.

Example - Arm swings, hip circles or high knees.


Static and dynamic stretches are done by gradually stretching a muscle and then holding the position


  • Static Stretch - Lunges
  • Dynamic Stretch - Open and close the gate for groin stretches.

Dynamic Movements

This involves movements that show a change of speed and direction

Example - Shuttle Runs

Skill Rehearsal

This involves practising or rehearsing common movement patterns and skills that will be used.

Example - Passing dirlls for Netball.

Benefits of a Warm-Up

  1. Prepare the body for exercises
  2. Decreases the likelihood of injury & muscle soreness
  3. Increase delivery of oxygen to muscles

Cooling Down

The key components of a cool-down are as follows:

Low-Intensity Exercises

Gradually lower the pulse rate and the heart rate and reduce the body's temperature

Example - Light jogging


Steady and static stretches

Example - Static Hamstring Stretch

Benefits of a Cool Down

  1. Help the body recover to a resting state
  2. Lowers heart rate, breathing rate and body temperature
  3. Increased removal of waste products
  4. Reduces the risk of muscle soreness

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