The FIFA 11+S program was built according to the FIFA 11 + program and focused on preventing shoulder injuries for a goalie. The FIFA medical research center developed FIFA 11+ Program to reduce injuries in football. Conventionally, proper warming up can decrease injury rate however, there was no evidence based warm up protocol until 2006 when FIFA developed the warm up Program based on many randomized studies to prevent injuries. What is interesting is that more and more companies abroad use a brief warm-up program for their employees because research has shown that they become more productive and sick leave has been reduced.Background: Overall, participating in high level competition carries a high risk of injuries. Therefore, it should be carried out by everyone before and after each training at a simple or intense pace. It is about all those who have taken up sports. It is very important to remember that it is not only for professional athletes. To sum up, warm-up is necessary and concerns every age, group, body type and gender. In specific, stimulation of the parasympathetic system, muscle loosening and unwillingness to exercise might be caused. However, it is better if an expert carries it out so as to avoid any undesirable effects. The result of a massage is defined by duration, intensity, speed and technique. As a result, they contribute to the proper function of the neuromuscular system.Īlso, there are other techniques which stimulate the nervous system, help blood circulation and bring positive results in exercising. Keep in mind that there are different massage techniques such as the myofascial one or sports massage, which are implemented before every training and help hypertonic areas relax. In any case, we must be extremely cautious when we do stretching exercises without warming up because our muscles and joints are stiff and therefore, prone to injuries and more difficult to work with. Studies have shown that if wrong stretching is selected, there are chances of a negative impact which will result in a poor performance Similarly, the parameters affecting the abovementioned conditions are time and type of exercise that will follow, age and fitness level of the trainee and weather conditions. But to get the maximum benefits, we need to execute the appropriate type of stretching in the right moment of the warm-up with the proper time and correct technique. As a result, proper analogy between intensity and duration can help maximize the benefits of warming up.Īnother integral part of the warm-up is stretching. In this way, injuries can be avoided while less strain is put on the joints, the muscles and the vascular system. The intensity of a warm-up is better to increase gradually. Surely, one commonly acceptable indication, but not a decisive one, that the body is prepared for the next stage is sweating.
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