introduce
I think we can all agree that everyone knows that we should warm up before starting any physical activity or sport of a certain intensity like cricket. However, I’m sure I’m not wrong if I say that only a few or very few do so before stepping into a pitch to play cricket, let alone the best.
In this article, we’ll take a look at why warming up is important and how to do it well.
What is a warm up?
Before we define what a warm-up is, let’s be clear about one thing: “Hitting (on the court) is not a warm-up.”
A possible definition of a warm-up is: “a series of activities and/or physical exercises of low or moderate intensity, first of a general nature and then of a more specific nature, performed prior to any physical activity or sport in order to achieve an individual’s physical, technical and mental abilities maximum availability and performance, the demand for effort is greater than normal”.
Why do we warm up?
Taking our bodies from rest to vigorous physical activity (such as paddle tennis) without warming up is probably the most common and biggest mistake in sports.
We can’t go from a resting state with low muscle tone, slow heart rate, basic organ activity to starting a cricket match with no warm-up, and in that state, we want to give everything to win.
In cricket, like any sport, it is very important to warm up before playing, whether it is a competitive match or a friendly match. We shouldn’t delude ourselves into thinking our bodies are always the same whether we’re in a Masters final or having a few drinks with friends, so our chances of injury are the same in both cases.
A good warm-up has the following benefits:
1. It prepares the cardiorespiratory system.
It increases heart rate, breathing rate, and blood flow to muscles.
2. The musculoskeletal and joint systems of the yurt are ready.
It improves muscle contraction and significantly reduces the risk of injury, especially contractures and tears. It also increases our flexibility and athleticism.
3. It prepares the neuromuscular system.
This will allow us to respond faster and more efficiently.
4. It prepares us mentally.
It lowers anxiety levels and prepares us mentally for competition: it increases our focus, motivation and focus.
In short, a proper warm-up improves our performance from the first point of the race and significantly reduces the risk of injury.
how should we warm up
4.0. How long should the warm-up last?
Although of course there is no consensus on how long a good warm up should last as this will vary depending on various factors such as the sport or activity to be performed, the physical condition of the person, whether they have been injured etc, age, ambient temperature… countless Tests have shown that just a few minutes of warming up can raise your body temperature to the ideal temperature for physical activity.
However, don’t use this to shorten the warm-up time, but in any case, regardless of the low temperature days, 15-20 minutes of warm-up is more than enough.
In this regard, it is also good to respect and consider each person’s personal preferences and/or feelings. Some players need and/or want a fairly long warm-up to feel confident and fully prepared for the game, while others need a shorter warm-up to get ready for the game.
4.1. General warm-up (5-7 minutes)
The goal is to increase overall circulation and warm joints and large muscles.
An aggressive warm up is always recommended, so at this stage we recommend starting with a few minutes of gentle continuous running, then combining it with side running, side running with legs crossed to one side and the other, backstroke, knee lifts , the circular motion of the joint…
4.2. Get more specific (5-7 minutes)
In the next stage, a more specific warm-up should be done, closer to the requirements of padel. This means including exercises such as:
- Multidirectional movement.
- Jump and bend your knees.
- Hitting position with and/or without the bat.
- Changes in speed and deceleration or braking.
4.3. Dynamic stretching and range of motion exercises
This involves stretching the major muscles involved in the cricket with small controlled bounces and low speeds. Traditional “stretching” is more effective after activity as a means of recovery.
Recommendation: Always follow the same stretch order, preferably in ascending order, so you don’t forget any stretches.
reflection
We hope that more people will warm up before starting the game after reading this article.
Even though we said that the perfect warm-up should consist of different phases, the reality is that there is no single perfect warm-up. You can warm up in different ways, and all of them are equally effective. Therefore, we encourage you to find, experiment and create your own ideal warmup.
Warming up before the game is a must. We have seen that this is not a trivial thing to do, rather it is or should be an inevitable step for everyone, both amateurs and regular racers. Your health or possible injury!
For more information on physical aspects and injury prevention: here
Wonderful and warm game: here
