Development Stages and Warm-Up Techniques for Enhanced Performance

Posted on Mar 16, 2025 in Physical Education

Stages of Development and General Warm-Up

Joint Mobility

Joint mobility exercises involve mobilizing the major joints of the body through their full range of motion. The goal is to help heat and circulate synovial fluid. These movements must be controlled, continuous, smooth, and comfortable.

Examples: shoulder elevations, trunk rotations, hip circles, knee flexion and extension.

Low-Impact Activities

Low-impact activities are low-intensity exercises that exclude jumps and therefore do not require great effort. These should be performed gradually, staying within a comfortable range.

Examples: brisk walking, jogging, marching, side shuffling, toe touches, controlled jumps.

Stretching

Stretching involves static stretching exercises targeting specific muscles. During the warm-up phase, stretches should be simple and held for about 8 seconds. Focus on major muscle groups: calves, hamstrings, quadriceps, adductors, abductors, pectorals, trapezius, rhomboids, and triceps. Stretching helps prepare muscle fibers and should be performed once the muscles are warm. You should never feel pain while stretching.

Specific Warm-Up Phase

  1. Joint Mobility with Low-Impact Activities

    Prioritize the movements that will be used in the main activity. Minimum time: 5 minutes.

  2. Stretching

    Approximate time: 3 minutes.

  3. Activity-Specific Phase

    Perform exercises with the equipment you will be using. For example, practice catching a ball or using a racket. Include specific actions and movements that will be used in the sport or game.

Basic Physical Qualities

Resistance

Aerobic Resistance: Effort is balanced between energy expenditure and oxygen intake.

Anaerobic Resistance: Effort is made in oxygen debt. This can be further divided into:

  • Alactic Anaerobic Resistance: Effort does not result in an accumulation of lactic acid.
  • Lactic Anaerobic Resistance: Lactic acid builds up.

Use heart rate zones as a control measure.

Speed

Several types of speed can be distinguished:

  • Sign Speed: Refers to specific sports movements.
  • Displacement Speed: Involves movement from one point to another.
  • Reaction Speed: The speed of response to a particular stimulus.

Force

There are two main types of force:

  • Static Force: No muscle movement occurs.
  • Dynamic Force: Muscle movement occurs. This can be further subdivided into:
    • Maximal Strength
    • Explosive Strength: Depends on the speed of movement and the load being moved.

Flexibility

Flexibility depends on the joints and muscles. Two main types are:

  • Active Flexibility: Mobility exists, and work is done at the joint level.
  • Passive Flexibility: Joint mobility exists, and work is done on the muscle in the form of stretching.

Coordination

Coordination is a controlled process governed by the nervous system.

Different types of coordination include:

  • Overall Dynamic Coordination: Grouping movements that require joint action by all parts of the body.
  • Eye-Hand Coordination: Grouping movements that establish a relationship between an element and the upper limbs.
  • Eye-Foot Coordination: Grouping movements that establish a relationship between an element and the legs.

Balance

Balance can be defined as the ability to hold any body position against the force of gravity.

There are two kinds of equilibrium:

  • Static Equilibrium: Maintaining a straight body position without moving. For example, standing on one leg without falling or moving the foot for a period of time.
  • Dynamic Equilibrium: Maintaining an upright body position while in motion. For example, walking on a line without stepping outside, placing one foot behind the other.