Most footballers perform some type of regular warm-up and cool down during training and matches. A proper warm up can increase the blood flow to the working muscle which results in decreased muscle stiffness, less risk of injury and improved performance. Additional benefits of warming up include physiological and psychological preparation.

Benefits of a Proper Warm Up

• Increased Muscle Temperature - The temperature increases within muscles that are used during a warm-up routine. A warmed muscle both contracts more forcefully and relaxes more quickly. In this way both speed and strength can be enhanced. Also, the probability of overstretching a muscle and causing injury is far less.

• Increased Body Temperature - This improves muscle elasticity, also reducing the risk of strains and pulls.

• Blood Vessels Dilate - This reduces the resistance to blood flow and lower stress on the heart.

• Improve Efficient Cooling - By activating the heat-dissipation mechanisms in the body (efficient sweating) an athlete can cool efficiently and help prevent overheating early in the event or race.

• Increased Blood Temperature - The temperature of blood increases as it travels through the muscles, and as blood temperature rises, the amount of oxygen it can hold becomes reduced. This means a slightly greater volume of oxygen is made available to the working muscles, enhancing endurance and performance.

• Improved Range of Motion - The range of motion around a joint is increased.

• Hormonal Changes - Your body increases its production of various hormones responsible for regulating energy production. During warm-up this balance of hormones makes more carbohydrates and fatty acids available for energy production.

• Mental Preparation - The warm-up is also a good time to mentally prepare for training by clearing the mind, increasing focus, reviewing skills and strategy. Positive imagery can also relax the athlete and build concentration.

Advice on How to Warm Up

Warm up for about 5-10 minutes. How long you warm up will often depend on what you're doing and how much time you need to transition into exercise. For example, if you're working out on a cold day or doing a very hard workout, you may need 10 or more minutes to warm up. If you're doing a light workout or you're already warm from doing other activities, you may need just a few minutes.

Stretch if you need it. There's some controversy over whether to stretch before or after your workout. I often recommend that my clients do the bulk of their stretching after the cool down. But, if you have chronically tight muscles (like your lower back or hips) doing a few stretches beforehand may make your workout more comfortable.

Take your time. The idea is to warm up gradually. Allowing your heart rate and respiration to increase slowly will make the transition into your workout easier and give your body time to prepare for what's to come.

Your coach will provide you with a series of warm up exercises that you can do at home as well as on the training ground.

10 Ways To Recover Quickly After Exercise

There are as many methods of recovery as there are athletes. The following are some of the most commonly recommended by the experts.

Rest

Time is one of the best ways to recovery (or heal) from just about any illness or injury and this also works after a hard training session. Your body has an amazing capacity to take care of itself if you allow it some time. Resting and waiting after a hard session allows the repair and recovery process to happen at a natural pace. It's not the only thing you can or should do to promote recovery, but sometimes doing nothing is the easiest thing to do.

Stretch

If you only do one thing after a tough training session, it should be stretching. This is a simple and fast way to help your muscles recovery.

Cool Down

Cooling down simply means slowing down (not stopping completely) after exercise. Continuing to move around at a very low intensity for 5 to 10 minutes after a training session helps remove lactic acid from your muscles and may reduce muscles stiffness. warming up and cooling down are more helpful in cooler temperatures or when you have another exercise session or an event later the same day.

Eat Properly

After depleting your energy stores with exercise, you need to refuel if you expect your body to recover, repair tissues, get stronger and be ready for the next challenge. This is even more important if you are performing endurance exercise day after day or trying to build muscle. Ideally, you should try to eat within 60 minutes of the end of your workout and make sure you include some high-quality protein and complex carbohydrate.

Replace Fluids

You lose a lot of fluid during exercise and ideally, you should be replacing it during exercise, but filling up after exercise is an easy way to boost your recovery. Water supports every metabolic function and nutrient transfer in the body and having plenty of water will improve every bodily function. Adequate fluid replacement is even more important for endurance athletes who lose large amounts of water during hours of sweating.

Try Active Recovery

Easy, gentle movement improves circulation which helps promote nutrient and waste product transport throughout the body. In theory, this helps the muscles repair and refuel faster.

Have a Massage

Massage feels good and improves circulation while allowing you to fully relax. You can also try self-massage.

Alternate Hot and Cold Baths or Showers

Some athletes swear by ice baths, ice massage or alternating hot and cold showers to recover faster, reduce muscle soreness and prevent injury. The theory behind this method called contract water therapy is that by repeatedly constricting and dilating blood vessels helps remove (or flush out) waste products in the tissues. Limited research has found some benefits of contrast water therapy at reducing delayed onset muscle soreness (DOMS).

The process: While taking your post-exercise shower, alternate 2 minutes of hot water with 30 seconds of cold water. Repeat four times with a minute of moderate temperatures between each hot-cold spray. If you happen to have a spa with hot and cold tubs available, you can take a plunge in each for the same time.

Get Lots of Sleep

While you sleep, amazing things are taking place in your body. Optimal sleep is essential for anyone who exercises regularly. During sleep, your body produces Growth Hormone (GH) which is largely responsible for tissue growth and repair.

Avoid Overtraining

One simple way to recovery faster is by designing a smart workout routine in the first place. Excessive exercise, heavy training at every session or a lack of rest days will limit your fitness gains from exercise and undermine your recovery efforts.

Flexibility Training
Sport Fitness Advisor