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WARM-UP AND STRETCH
Before any game or practice session, it is very important to warm up all
of the major muscle groups and then stretch the same muscles.
The warm-up could be five or six laps of the court at a half-paced easy jog. You will know you have warmed up enough once you start to sweat lightly.
The stretching exercises shown in the diagrams should be done in an easy, relaxed way.
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Always be careful not to over-stretch. Never do the exercises with a rushed or jerking motion and don't bounce as you stretch. Take it easy and relax. Hold each stretch position for at least ten seconds.
Don't stretch your muscles too far-a gentle pull in the middle of the muscle is what you're after. You should never feel pain.
Remember: Stretching will make you more flexible and give you a better range of motion in your muscles and joints. This will help you to play with greater quickness and agility.
Stretching will also help prevent injuries such as muscle tears and strains or joint injuries.
COOL-DOWN
You should always cool
down after exercise. This
will help remove waste products produced by exercise and will minimize muscle
soreness and joint pain. You can use the same routine for your cool-down
as you do for your warm-up and stretching. (You will probably find that
you are more flexible when you do your cool-down stretches than you were
in your warm-up.)
