Depending on the space available I normally get the group t

Depending on the space available I normally get the group to do 2-3laps of a hall/pitch sized area at a jogging pace, then using what markings are available I do 3-4 lengths of about 20m at something like 60%, 70%, 80% and 90% of their full speed. Static stretches, as well as ballistic and PNF, have been shown to be detrimental to force production, NIKE FREE TILBUD,speed, reaction times and strength endurance which all contribute to optimal performance. In studies this has been shown to increase strength, power, reaction times the speed of contraction and the rate of force development. So they run out at 60% walk back, run out at 70% walk back etc. The purpose of a warm up is to get the body physically and mentally prepared for thNew Balance Homme e event ahead, regardless of the sport it is important that an athlete at any level starts performing as soon as the whistle goes in order to reach their potential and be competitive for the outset.Physically the warm serves to increase the core temperature of the body and the temperature of the muscles, as well as allowing the body time to increase blood flow to the working muscles. Although common place among many amateur and even some professional sports. It uses the antagonist action of each muscle group to apply the stretch, for example straight leg kicks uses the quad and hip flexors to stretch the hamstrings and glutes.As a general rule I try to use the same warm-up each session and go over all major muscle groups and mobilize each major joint. (Although static stretching isn't beneficial to a lot team or power based sports it may still be beneficial in sports requiring increased ranges of motion such as gymnastics or trampolining).Dynamic stretching however hasn't been shown to have the same effects on performance and due to the movements used is more suitable for most sports. A dynamic stretch is controlled movement through the full range of motion of a joint. There is some evidence of injury prevention however it is limited.Mentally the warm up allows the athlete to focus on the event ahead and also serves as cue for the memory of previous performances/training in order to aid decision making and speed up reactions to game play situations.To achieve this you commonly see is an athlete going for a jog round the pitch, followed by a lot of static stretches. From there I move onto dynamic stretches making the group perform each one over around 10-20m then jog back in backwards, normally in the following orderArm circles smallArm circles large Back slaps (with arms going as far back as possible)Right leg high knee raise Left leg high knee raise Left foot heel flicksRight foot heel flicksHigh knees both together Heel flicks both together Right side straight leg kicksLeft side straight leg kicks Walking lunge Alternate sides (arms up leaning to front foot side)Walking lunge Alternate sides (with torso twist)Calf walk-in Spider-man walkAt this point dependent on the sport I would get the team/individual to go into ladder work normally with one of the each of the followingTwo feet through each rungSide steps along ladder left foot and right foot leading Side steps across the ladderSide steps across the ladder missing one rung outSide steps across the ladder missing two rungs out Hopscotch (two feet outside to two feet in)Ilkey shuffleTwo forward one back (two feet into each rung)From here the athletes go into a controlled game play situation so touch rugby in rugby, controlled hitting/passing in hockey,Nike Shox NZ Femme football, netball and racket sports.The warm-up should last anywhere in the region of 20-40 minuets with athletes heart rates been raised to that of the event slowly over this time.If you want some help with your Rugby Training then check out these rugby skills drills that you can download today http://www.1rugbycoach.com/rugbyskillsdrills.html..

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