What to do during training preparation?

“Preparation is key” - this short phrase may sound clichéd, but it perfectly sums up the importance of training preparation. It is normal for every athlete to complete a warm-up before a peak athletic performance. But even with much less strenuous activities, such as training, athletes should always make sure they warm up properly. A well-planned warm-up before training increases training performance and maximum performance in the long term! The warm-up increases readiness and protects against injuries.

Excellent tools for training preparation include the Blackroll, the lacrosse ball and various bands.

Woman in a black fitness outfit stretches on a mat.

Now we come to the “when”. Ideally, as the name suggests, training preparation should be completed immediately before training and can be seen as a pre-warm-up. It has become common practice for professional athletes to invest 60 minutes in their preparation. But recreational athletes, who often have much less time available, can also use it effectively! The time should always be used effectively.

In terms of content, training preparation can be divided into three areas:

Tissue care, mobility and active movement. The aim of tissue care is to loosen structures in order to make the tissue more supple. You use a black roll, lacrosse ball or raft band for this.

In the subsequent mobility exercises, all mobility exercises that are performed actively or with bands are recommended. Here we want to use the improved suppleness and actively reach end positions through dynamic stretching.

In the final part of the active movement, the aim is to supplement the mobility you have now gained with strength and stability exercises or to use these exercises to prepare yourself optimally and develop your body athletically.

The more time you have, the more parts of the body you can work on. If you have less time, concentrate on the most important areas. If you have current problem areas, they are your absolute priority. If you are unsure which exercises are suitable for which area, use the flexsport app as your trainer.

Resources:

• Contreras, B. (2013). What does Sport Science Reserach Have to Say About Warming Up?

  
  

• Bishop, D. (2003) Warm Up I_Potential Mechanisms and the Effects of Passive Warm Up on Exercise Performance

  
  

• Bishop, D. (2003) Warm Up II_Performance Changes Following Active Warm Up and How to Structure the Warm Up