Stretching Your Muscles;

• Prevents strains/sprains injuries
• Improves body awareness, thereby improving athletic ability
• Preparation for the competitions assists in winning events
• Prepares the heart and lungs for competition.
• A healthy heart equals a winning streak
• Mentally prepares the body for the competitions at hand
• Physical preparation for any event prepares the body and mind to extend the body on the day

Safe stretching technique

• Warm up the body prior to stretching
• Stretches should be held for a minimum of 15 seconds and importantly, DO NOT BOUNCE OR JERK
• Relax into the stretches until you feel muscle tension and hold that position
• Never stretch to the point of pain or discomfort
• Breathing should be slow and easy: DO NOT HOLD YOUR BREATH
• Always stretch both sides of the body

Warm up

A warm-up comprises light physical activity such as a brisk walk, a light jog / cycle to raise a light sweat on the body. This should be directly followed by stretches to increase flexibility of the muscles and prevent that hamstring tear during the sprinting component of CFA events.

Lack of preparation and stretching causes poor muscle response during competitive events.

Cool Down

• Cool down is similar to warm up but it is aimed to slow the body down after physical activity.
• Cool downs will prevent your muscles from getting tired and sore after physical activity.
• An effective cool down consists of:
  Gradual reduction in level of physical activity 5-10 minutes slow jog or walk

Stretching

Why stretch before the day?