Preparations Of A Rugby Player Before And After A Game

Warming up and cooling down are fundamental elements required to prepare a team or

an individual before training or playing, and to recover muscular stress during post exercise. A warm-up generally consists of a gradual increase in intensity before engaging in any physical activity, especially in sports.

Major benefits in physiological terms include increasing blood flow to the muscle groups to be used in the activity to increase oxygen supply to the muscles and enhances the removal of carbon dioxide from the blood; increasing muscular temperature to 39-40 degrees Celsius, which also increases flexibility, metabolism and neural fixing rate, that is the optimal states for muscles to move swiftly but efficient; preparing the main muscle groups specific to the activity being prepared for, which is stretching and moving muscles or joints, and rehearsing movement patterns to be used; distributing hormones such as adrenalin which help prepare the body for the activity, redirecting the blood away from the unnecessary areas to the parts requiring blood such as the muscles; and to assist the athletes level of arousal so that their mind will also be active with the relevant motor organs, that is to enhance brain-eye-hand-leg coordination.

The warm up and cool down are both performed to prevent injuries and to enhance motor performance. Therefore, a poor warm up will result in poor performance and an increased risk of having injuries.

As for between rugby league clubs, general warm up is used at the beginning of any warm up where all players go through the same routine like jogging, stretching, passing, etc. Then, drill warm up is carried out for pre-game warm up to concentrate on an element of skill mixed with an appropriate stretching routine. After that, game warm up is done, again, to concentrate on the elements of decision-making and reaction time, while it physically warms the player up, it also puts them into mental preparation for the game or match. Finally, onspecific warm up, the player concentrates the body parts prone to injury and makes them the most warmed up part of the whole system.

On cold weather, warm ups should not end more than ten minutes before the games, and on the extremely cold weather, which is under freezing temperatures, the warm ups could be performed in the locker rooms. On the other hand, in warm climates, warm ups could either be shortened or finish up to twenty minutes before the activity. Most importantly, athletes should always avoid significant decreases in muscle temperature, especially in matches between rugby league clubs where physical contact is expected, because muscle temperature is optimal when it is warmed up; hence the term warming up.

After games, cooling down should occur activity as a part of recovering from muscular stress while the athletes are still warm. On any occasions, like matches between rugby league clubs, recovery time is important as it maintains joint mobility, enhances the removal of lactic acid from the muscles, prevents blood pooling which could develop bruises, transfer excess heat from the strained muscles to the inactive muscular parts, and to return the body to a normal functioning stress in order to avoid physiological shock.

by: SavannahAdams

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