temperature, increase heart rate and breathing rate raising the athlete to their optimal level of preparedness for physical activity.

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1 Warm-Up & Cool-Down

2 The warm-up and cool-down are both integral components of the ROAR session and must be completed before and after physical activity. The warmup is designed to prepare the body for the stresses of training and competition and thus must include activities that resemble the movements to be performed at high intensity. All major muscles will be targeted through an appropriately designed routine to help prevent injury to muscles, which can be more susceptible to injury when cold. The ROAR warm-up routine is designed to last from 10 to 15 minutes and will follow a structured plan that includes gross motor activities, dynamic stretching and sport specific skill activities. The Skills focused on during the warm-up will vary according to the focus sport of the session. In cold weather this time frame may be extended. Through this plan we aim to prepare the athlete s body and mind for the activity, increase the body s core temperature, increase heart rate and breathing rate raising the athlete to their optimal level of preparedness for physical activity. Many coaches neglect the cool-down at the end of a session, shrugging it off as an unnecessary obligation that consumes time better spent elsewhere. The coaches of ROAR understand the importance of the cooldown, especially after vigorous physical activity often experienced in the program. The ROAR cool-down routine aims to gradually slow the athlete s body down to normal speed, aid in recovery and delay the onset of muscle soreness. The routine is designed to last for 10 minutes and is a key opportunity used to discuss the sessions progress and provide feedback to the athletes. The cool-down routine will incorporate low intensity active stretching and static stretches to facilitate flexibility, relax the muscles and return them to their resting length.

3 The Australian Sports Commission provides teaching points to ensure athletes are stretching efficiently, effectively and safely. These are as follows: Warm-up the body prior to stretching Stretch before and after exercise (active stretching during the warm-up, static stretching during the cool-down. Stretch all muscle groups that will be involved in the activity Stretch gently and slowly Never bounce or stretch rapidly Stretch gently to the point of mild discomfort, never pain Do not hold your breath when stretching; breathing should be slow and easy Do not make stretching competitive Participants in the ROAR program understand that the ideal warm-up is a very individual process that requires athletes to have a sound knowledge of their own body and its needs. After the ROAR warm-up routine is performed athletes will be provided the opportunity to implement individual injury prevention strategies according to their prevention program. Although I sometimes would rather be doing other things I know that an education is important

of the cones and back along the outside of the cones.

6 The course is two 30m lengths running parallel across the top oval. The athletes gather in two lines and in pairs commence the warm up jogging along the inside of the cones and back along the outside of the cones. All activities will be completed by all athletes using this structure. This will be known as area A. In area B sport specific warm-up skills will be run. A B

7 Activity Forward Jog Diagram Teaching Points Start easy Concentrate on loosening up Contraindications Too high intensity starting point. Surface Back Pedal Start easy Concentrate on loosening up Gap between athletes Skip Shoulder flexion and extension Uncontrolled movements Back Skip Shoulder rotation Gap between athletes Side Steps Star jump arm movement Feet clapping Side Steps Athletes face same direction target other leg Feet clapping Leg Slide Carioca w/o trailing leg going behind front leg Tripping Surface Ankle strength Leg Slide High Knee Carioca Athletes face same direction target other leg Back leg comes up high into front position Tripping Surface Ankle strength Trunk rotation limitations of individuals High Knee Carioca Athletes face same direction target other leg Trunk rotation limitations of individuals

Activity Walking Calf Raise Walking Quad Stretch Walking Hamstring Chest hug Straight

gastrocnemius Three steps pull ankle to glutes alternate 10 metres Three steps pull

Slow eccentric contraction Achilles tendon Femur to stay straight at hips Knee

Hamstring Kick Windmill Deep Lung Backward lunge w Twist Walking version of above

touch ground next to ankle Twist over high knee Control Movements Straight back and

8 Activity Walking Calf Raise Walking Quad Stretch Walking Hamstring Chest hug Straight Leg kicks Skip Diagram Teaching Points Step and move onto ball of foot contracting gastrocnemius Three steps pull ankle to glutes alternate 10 metres Three steps pull knee to chest Arms flap like bird and clap under leg Contraindications Ankle strength Slow eccentric contraction Achilles tendon Femur to stay straight at hips Knee ligaments Back straight Don t pull excessively Control Movements Frankenstein Hamstring Kick Windmill Deep Lung Backward lunge w Twist Walking version of above Alternate hand touch Flex at hips, extend one leg, touch ground Lunge, flex at hips touch ground next to ankle Twist over high knee Control Movements Straight back and neck Slow movements Back knee off ground Side Lung Swing Step lunge swing to other side Appropriate abduction of leg

9 Activity Bum kicks Diagram Teaching Points Rapid weight over ankles (lean forward) Contraindications Rapid movement Adequate warm-up High Knees Rapid, running posture Correct ground contact with ball of foot Straight Leg run Spring on balls of feet Stress on knees and ankles Backward Sprint Extend leg completely, lean forward Foot placement Adequate joint mobility Build up 70% run Build up 80% run Build up 90% run Build up 100% run Individual requirements Building up intensity, running technique, arm movement Building up intensity, running technique, arm movement Building up intensity, running technique, arm movement Building up intensity, running technique, arm movement Athletes injury prevention program Adequately prepared Adequately prepared Adequately prepared Adequately prepared

Activity Walking Calf Raise Diagram Teaching Points Contraindications Fatigue

longer than warm up Walking Hamstring Chest hug Hip Flexion Hip Abduction

Arm twisting right way Back knee off ground, Balance Not excessive force to be

Curl Hips off the ground Control Breathing Push palms into ground Lower back

10 Activity Walking Calf Raise Diagram Teaching Points Contraindications Fatigue ensure technique safe Walking Quad Stretch Low Intensity Hold for slightly longer than warm up Walking Hamstring Chest hug Hip Flexion Hip Abduction Pretzel Push Hips forward, hold 30 secs, arms up Elbows to ground Feet forward Arm twisting right way Back knee off ground, Balance Not excessive force to be applied Neck rotation to a minimum Downward Dog Nice arch Back Extension Back Curl Hips off the ground Control Breathing Push palms into ground Lower back pain Shoulder injuries Arm Connection Behind Push downwards Stretching chest Shoulder injuries

11 References ASC. (N.D). The warm up and cool down. Retrieved August 1 st, 2015, from Cooldown CNX.org.(N.D). Anatomy & Physiology: Types of body movements. Retrieved August 1 st, 2015, from Physiology King Sports Training. (2013). Dynamic Stretching: Warm up routine for speed training/exercise. Viewed on Youtube August 2 nd, 2015, from Labeldiagrams. (2007). Muscle anatomy image. Retrieved August 1 st, 2015, from Quinn, E. (N.D). How to warm up before exercise: A proper warm up has important exercise benefits. Retrieved August 1 st, 2015, from YFITTV.com. (2010). Professional Warm Up for Any Sport! Viewed on Youtube August 2 nd, 2015, from

Dynamic Flexibility and Mobility

Dynamic Flexibility and Mobility Below is the standard dynamic flexibility series. Your workout should have a prescribed warm-up, but if it doesn't a three minute total body warm-up, (i.e., jogging, rope