How do you start your training session or your game?

Well, it's game time.  You show up to the rink in time

to get ready, and hit the ice in time for opening face-off.  Doesn't seem quite right, does it?  What about training? You go to the gym, get changed, go to the squat rack, load the bar with 250lbs and start squatting.  That doesn't seem quite right, either.  What am I missing?  For me, it's quite obvious, but for others, it may not jump out at them.  I think each situation would become a little more complete if I mentioned some sort of warm-up.  Your warm-up, whether it's before a game or training session prepares you for what's at hand, both physically and mentally.

Let's first take a look at the physical side of things and what the warm-up does.  Blood flow, central nervous system, body temperature, heart rate and more are just some of the things affected with a proper warm-up.  By doing a general warm-up you are able to increase blood flow and get the heart rate up, which if you've warmed-up properly before, will get a light sweat on you.  Things like skipping, or light jogging for about 5 minutes is usually sufficient.

You will then do a more specific part of your warm-up, doing movements and involving the muscles that will be used during your game or workout session.  Maybe you're warming up for a lacrosse game, where you would incorporate side shuffles, Carioca, arm/leg swings and more movements that are used during a game.  Or you could be just warming up for a nice workout session where squats, lunges and push-ups would be good.  Whatever the case, getting the muscles primed for use should be a top priority of any athlete.

Next, let's take a look at how the mental aspect is affected with a good warm-up.  Mental preparation for events is a topic that needs it's own post, but for warm-up the mental part is key.  In any sporting event, just thinking about what you are going to do and what you want to accomplish, gets you in the game.  When you get a good warm-up, you are spending time thinking about the exact movements, defending, moving around opponents and more.  You are putting yourself in the game or match.

Warm-ups are important for any sporting event and any workout session.  Like I said above, it get your muscles primed for the upcoming tasks, but it also puts you in the right frame of mind.  While doing your warm-up you aren't thinking about what a great day it is outside, or what your friends are up to.  You are thinking about the game, thinking about the match, thinking about what exercises you're about to do.  Next time you're at your game or workout session, get a good warm-up...it will do a long way into a great performance.