Three Basic Elements of Training

The Warm Up

• Take 10-15 minutes to warm up.
• Engage in exercise that stretch muscles and put the body joints through a full range of motion. Walking, slow jogging, and other activities can also be used to warm up.
• Exercise all body segments and muscle groups, including neck, shoulder girdle and joints, trunk, thigh-hip joints, knees and legs.
• Engage in exercise that cause a gradual increase in heart and circulatory system action.

The Workout

• Take 30 minutes to 1 hour to work out.
• Engage in exercise and activities that will develop muscular strength and endurance, cardiovascular endurance, flexibility, and technical skills of your sport.
• Adapt to individual needs.
• Alternate work and rest periods.
• Monitor your heart rate.

The Cooldown

• Take from 5-10 minutes to cool down after working out.
• Engage in low intensity forms of exercise.
• Activities can include slow jogging, walking, and stretching activities.
• Check your heart rate, which should indicate recovery from stress of the workout.