Warming up and cooling down

A warm up should include gradual pulse raising activities, stretching, skill-based practices and mental preparation. Warming up raises body temperature, increasing range of movement and pliability of muscles to reduce risk of injury. Warm ups should include psychological preparation for the session or competition. A cool down should involve maintaining elevated breathing and heart rate and incorporating stretching exercises. Cooling down aids the body's recovery, facilitating the removal of waste products and helping to prevent DOMS.