The Research On The Warm Up In The Sports Training

Through extensive literature research, the author found that discussion about the warm-up only accounts for a fraction of a variety of training theory works that are abundant in contents, more attention has been paid on main part of training. In this thesis, the on-spot investigation method and the interview method had been applied to summarize the current development of the warm-up in the national teams, involved in twenty three events, and the author found most teams adopt relatively simple warm-up. The warm-up process consists of the jogging, the stretch and simple special-sports practice, transitioning to the main body of training, and this traditional pattern of warm up could not realize the ideal effects.While observing daily training courses of national teams, the author found some national teams apply creative theories and methods during warm up. By induction and analysis, the thesis extracted the following warm-up pattern which can generate better effects. In this pattern, the warm-up is composed of four stepsFirstly, stimulate muscles by using the massage stick, foam roller, and trigger ball. In this step, soft tissues, such as muscles and anadesma, in all parts of the whole body can be effectively stimulated, and trigger point can be relieved. Good muscle sensation therefore can be formed before training.Secondly, do pillar strength training. This step can effectively stimulate tiny muscles deep in spinal column and muscles in buttock. Shoulder, trunk and hip are trained as a whole, which will be helpful to keep steady posture and prevent the injury.Thirdly, Movement training and initially integrate basic movement patterns. This step will lead to effectiveness that dynamic stretching can generate and at the same time make core and muscle temperature rise. Most importantly, the prolusion of basic movement patterns can leave nervous system records, which will improve movement quality and avoid compensatory movements.Fourthly, active nervous system. This step mainly tunes up the real muscle movement way in the sports training. Do eccentric contraction, followed by concentric contraction. In this way, nervous system can be activated, and the switching interval between eccentric contraction and concentric contraction can be effectively shortened.