Physical Preparation

From Biki

Contents 1 Physical Preparation 1.1 Skill and Technique 1.2 Safe Sporting Movement 1.3 Flexibility 1.4 Endurance (Cardiovascular and Muscular) 1.5 Strengths 1.6 Sport Specific Requirements 1.7 Individual Participant's Needs 1.8 Warm Up/Stretching/Warm Down

Physical Preparation

Skill and Technique

• Aims: temporal patterning, pace (correct timing), control
• Correct skill development prevents injury in contact sports, eg not knowing how to tackle in league is dangerous, incorrect running technique can cause fractures

Safe Sporting Movement

• Safety when learning skills incl equipment (eg gymnastics: soft foam)
• Modifying movements in certain conditions eg move slowly in wet weather

Flexibility

• Combination of static and PNF stretching
• Need to stretch beyond ROM
• Stretch specific to sport
• Flex lessens the chance of ligament damage
• Stretch in warm up and cool down

Endurance (Cardiovascular and Muscular)

• Aids recovery
• Fatigued athletes are more susceptible to injury as technique is lost, reaction time slows, muscles tighten, lose mental focus etc

Strengths

• Depends on the sport, eg needed in weightlifting + rugby league
• Muscle imbalance can predispose an athlete to some injuries

Sport Specific Requirements

• Different components of fitness are required for different sports
• Preparation should reflect performance levels
• Special equipment for safety in some sports eg helmets for cycling

Individual Participant's Needs

• Adjusted according to:
  • The position they play
  • Physical attributes + fitness
  • Somatotype
  • Playing weaknesses
  • Injury/medical conditions

Warm Up/Stretching/Warm Down

• Most important injury prevention feature
• Needs to be sport specific (eg explosive events = big warm up, eg sprinting)
• Warm ups:
  • Redistribute blood flow
  • Raise muscle temperature
  • Positive psychological feelings
  • Include: general body warm up, stretching, callisthenics, skill rehearsal
• Cool/warm down
  • Disperses lactic acid
  • Avoid muscle shortening
  • Prevent blood pooling
  • 10 minutes
  • Reverse of warm up

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