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FUTSAL COACHING:

WHY WARM-UP IS SO IMPORTANT IN FUTSAL

 

Warming-up before a training session or a game is a vital element of every training process. This aspect should not be underestimated. Any team (professional or amateur, doesn't meter) has to use warm-ups. It helps players prevent injuries.

Warm-up is basically an activity of low intensity that is completed before an actual exercises or a match. It helps to warm all the muscles that a player will use during next activities. It also stimulates respiratory, nervous and cardiovascular systems and prepares them for further actions.

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There are three main types of warm-up:

1. Passive warp-up. This is a warp-up with no exercises, no physical activity. For example by putting on extra clothes. Some times by heating the air in the room etc.

2. General active warm-up. This is a process of increasing the general temperature of a body by making slow movements such as walking or jogging. This type of warm-up doesn't involve exercises for certain muscle groups.

3. Specific active warm-up. The type of warm-up that consists of specific exercises for specific muscle groups.

The duration and intensity of warm-up should be adjusted according to the environmental temperature and the amount of clothing worn. The higher the environmental temperature and the greater the amount of clothing, the sooner the desired body temperature is attained. It is also important to begin a major activity while still warmed-up.


The benefits of warm-up are:

1. Player's injury risk is reduced;

2. Athletic performance of players is improved;

3. Increased player's muscle efficiency;

4. Improved player's reaction time and speed of movement;

5. Reduced severity of post-exercise muscle soreness.

 

Always remember to stretch after warm-up. At first you need to increase temperature in your muscles, than you can stretch them. If you do it other way round the risk of injury will be very high.

 

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