Bradley University Athletics

If you don't have time to properly warm-up, you don't have time to train

• Benefits
  1. Reduced possibility of injury through increased:
     • Rate and strength of muscle contraction
     • Muscular coordination through related movements
     • Metabolic rate
     • Efficiency of the nervous system
     • Work capacity
     • Muscle elasticity and range of motion
  2. Allows for psychological readiness and focu

• Guidelines
  1. General to specific movements
  2. Warm-up at least 15-20 minutes,
     • breaking a light sweat
  3. Activate commonly inhibited muscles
     • (Gluteals, hamstrings, scapular retractors, etc.)
  4. Focus on maintaining proper posture and spinal integrity throughout movements
  5. Perform self-myofascial massage,
     • using foam rollers, pvc pipes, barbells, softballs, etc.

Next - Mobility