Warm-ups Before Playing Outdoor Games

Before going on to the warm-up , we ought to know the importance of warmups before playing a game .

The frequently asked questions are as follows :

• What is a warm up ?

  A warm-up is a session which takes place prior to doing physical
  activity; usually a warm-up will consist of light cardiovascular exercises combined with stretches.

• What happens in a warm-up? Most warm-up sessions will include a combination of cardiovascular
  exercises, stretching and strength drills. The cardiovascular exercises are designed to increase circulation, increase body temperature and bring the heart rate up, while stretching warms the muscles and prepare them for the movements they will be required to carry out during the activity. Explosive strength exercises, which may include sprint drills or jumps, gently increase the level of intensity and prepare the body for sudden movements in the game which will follow; these exercises should only be done once the muscles are warm; this will prevent injuries.

• What are the Effects of the warm-up ?

  The warm-up should gently prepare the body for exercises by gradually
  increasing the heart rate and circulation; this will loosen the joints and increase blood flow to the muscles. Stretching the muscles prepares them for physical activity and prevents injuries. The warm-up is also a good opportunity for an individual to prepare themselves mentally for the game ahead and for a team to work together prior to the start of the game. Warm-ups can also be used to practice skills and team drills.

• How long should a warm up last?

  Most warm up sessions last between 20 minutes and half an hour; this
  given the body plenty of time to gradually get ready for physical activity and gives the player time to prepare themselves mentally

• How do they prevent injuries?

  The most important reason for doing a warm up is to prevent injury
  during exercise; keeping the muscles warm will prevent acute injuries such as hamstring strains and will stave off overuse injuries by allowing the body to prepare steadily and safely. In more static sports, such as cricket, it is a good idea to stretch throughout the game as this will keep the muscles warm and allow them to function effectively; substitutes should also continue to run and stretch while they are waiting to join a game; this is commonly seen in football matches where the substitutes jog, jump and stretch along the sidelines.

It is basically a yogasana , "Pranayama " is control of Breath".
"Prana" is Breath or vital energy in the body. On subtle levels "prana" represents the pranic energy responsible for life or life force, and "ayama" means control. So "Pranayama" is "Control of Breath. this is the first warm-up , it is because before we start to play we need to control our breath . this method of "pranayama" not only gives us the ability to control our breath , it increases our brain power , it increases our stamina , it increases the vital capacity of our lungs .

The steps involving pranayama are :

step 1 : The mudra

The first two fingers of the right hand palm are to be curved and
last two fingers are to be kept straight and to be held together. Now straighten the thumb and bending the right hand in the elbow, place the curved fingers in such a way that they come near the lips. Keep the hand from shoulder to elbow glued to the chest. Keep the right hand thumb on the right side of the nose and last two fingers on the left side of the nose. Now by pressing the thumb, the nasal cavity on the right side can be closed and by pressing the last two fingers left side cavity can be closed. The pressure should be light and on just below the nasal bone, where the fleshy part begins. With this arrangement of the fingers, one can close any of the two nasal cavities. Here only the movement of thumb and the last two fingers is expected.

Movement of other parts should be avoided. The face should be kept quite gay and relaxed in order to practice breathing more effectively. Further, in order to practice the cycle of inhaling and exhaling, six supplementary types are given. In all these types, the speed of breathing is more. These are actually the types of quick breathing. While practicing these types one should first sit in one of the following Asanas: Padmasana, Vajrasana or Swastikasana. Then, the left hand should be kept in Dhyana Mudra and the right hand in Pranava Mudra. The eyes should be closed and the whole attention should be concentrated on breathing so that it will be possible to acquire it.

step 2 : The types

Type - 1
Keep both the nostrils open and then inhale and exhale with both the nasal passages. This type is nothing but quick breathing with both the nasal cavities. One should inhale and exhale with as much speed as possible and for as much time as feasible.

Type - 2

Take up Pranava Mudra and close the right nostril with the help of the thumb of the right hand, and inhale with left nostril and also exhale through the same nasal passage. In brief this type can be described as quick breathing with the left nostril.

Type - 3

In this type left nostril is to be closed and the quick breathing is done with the right nostril.

Type - 4

In this type close the right nostril, and inhale with the left nostril, and then immediately close left nostril and exhale with the right nostril. In this way try quick breathing by changing the nostrils.

Type - 5

This type of breathing is just opposite the previous one, that is, the left nostril is closed and inhaling is done with the right nostril, then immediately closing the right nostril, exhaling is done with the left nostril.

Type - 6

This type of breathing is designed by combining previous two types i.e., type 4 and type 5. First inhale with left nostril and exhale with right one, then inhale with right nostril and exhale with left nostril. Later continue the same process i.e. inhaling & exhaling with left and right nostrils alternately. Further switch to fast breathing by increasing the speed of breathing. After sufficient practice the speed of breathing can be increased immensely.

Initially one should start with eleven cycles of breathing, and it should be increased to one hundred and twenty one without any fear. However, later the breathing should be made a part of daily practice of other Asanas, and be practiced for two to three minutes. All these types can also be practiced with slow inhalation and exhalation. Here it is important to note that practicing these types of breathing does not mean doing Pranayama. This is simply a preparation of the actual practice of Pranayama.

This is the easiest warm-up that anyone can do , slow jogging is more important since it slowly increases your heart rate allowing your heart to cope up with your body . Although this is easy , this is one of the most important steps so please don't skip this. jog for at least 10 minutes to increase you stamina . One definition describes jogging as running slower than 6 miles per hour (10 km/h) . Performed over long distances, it is a form of aerobic endurance training.

This is a workout to avoid any pains when you are playing any game , usually professional players of any game start out with the stretches , this step is taken to avoid muscle cramp and to stretch out all the muscles so that they get used to the game .There are various stretches and we are going to see 4 today.

• Move 1: The Runner’s Stretch
  (A) Step your right foot forward and lower into a lunge, placing your fingertips on the floor or on two firm cushions if your hands don’t reach.

  (B) Breathe in, then, in one motion, exhale as you straighten your right leg. Slowly return to the lunge position. Repeat four times. Switch sides

• Move 2: The Standing Side Stretch
  (A) Stand with your feet together and your arms straight overhead. Clasp your hands together, with your fingers interlaced and pointer fingers extended. Inhale as you reach upward.

  (B) Breathe out as you bend your upper body to the right. Take five slow breaths. Slowly return to the center. Repeat on the left side.

• Move 3: The Forward Hang
  Stand with your feet hip-distance apart and your knees slightly bent.

  (A) Interlace your fingers behind your back. (If your hands don’t touch, hold on to a dish towel.) Breathe in and straighten your arms to expand your chest.

  (B) Exhale and bend at your waist, letting your hands stretch toward your head. Hold for five deep breaths.

• Move 4: The Low Lunge Arch
  Step your right foot forward into a lunge and lower your left knee onto the floor or a folded towel or blanket.

  (A) Bring your arms in front of your right leg and hook your thumbs together, palms facing the floor.

  (B) Breathe in as you sweep your arms overhead, stretching as far back as is comfortable. Take five deep breaths. Switch sides.

Sprinting is running over a short distance in a limited period of time. It is used in many sports that incorporate running, typically as a way of quickly reaching a target or goal. for this you need to set up a particular distance . say 30 meters . So what you have to do now is run as fast as you can to the target and touch it , then turn slowly jog and come back to the start line and repeat this for a minimum of 5 times. this is considered one of the best cardio vascular activities

.

These are a set of routine warm-up that you need to follow , these are also a part of the stretches that we discussed before , these will help you feel all the muscles of your body. these are very useful for professional players

• Back-Kicking Exercise

Stand with your legs slightly apart.Begin rocking side to side, as you lift each leg in the air so your heel goes back, as if to tap your buttock. You can fold your arms at the elbows and level them with your waist at this point.Do this in quick succession for 60 second

• Hands-in-the-Air Exercise
  Stand with your legs slightly apart.Raise your arms straight above your head.Begin rocking to your side, as you take your right leg far behind your left leg in a cross while simultaneously throwing both your arms far behind your back.Return to the standing position with your arms raised above your head again.Cross your leg left behind your right leg as you throw your arms back again.Repeat steps in quick succession for 60 seconds.

• Front-Kicking Exercise
  

Stand upright and bring your arms to the boxing position – elbows bent, palms rolled into fists and fists pointing upward.Throw each leg straight out in front of you in quick successive kicks.Do this for 60 seconds.

• Foot-Touching Exercise
  Stand upright with your legs apart.Bend down and cross your right arm over your body to touch your left toe.Repeat step , but touch your right toe with your left hand.Do these steps in quick succession for 60 seconds.

• Knee-Lifting Exercise
  Stand upright, suck your stomach in and keep your back straight.Lift one leg up in the air with your knee bent.Bring the opposite hand in front of you to touch the raised knee, then bring your leg back down.Raise the other leg and touch the raised knee with the opposite hand.Repeat these steps in quick succession for 60 seconds.

• Knee-Bending Exercise
  Stand with your feet and legs slightly apart.Throw your hands straight out in front of you.Bend your knees (about 10 cm) and stick your buttocks out.Stand up straight again.Repeat these steps in quick succession for 60 seconds.

• Shoulder-Rotating Exercise
  Stand upright and begin marching in place.As you march, let your arms hang loose at your sides and begin rolling your shoulders forward.Do this 10 times, then reverse and start rolling your shoulders backward.Repeat the forward and backward shoulder rolling in quick succession for 60 seconds.

follow all the given steps and you would become a better player at the field , you would definetely be able to play without getting tired ! You will surely see the change in your stamina if you follow these steps .

thank you , have a nice day .

go and get your pants and shirts dirty at the ground !!!!