Warm-ups: Field, Gym and Match-day — BASC

Take home message

WARM-UPS ARE SIGNIFICANT - MAKE THE MOST OF THEM.

For Coaches

They can set the scene for the rest of the session.

For Athletes

An opportunity for you to prepare physically AND mentally for the session ahead.

Warm-ups - mundane chore before the “good stuff”, or opportunity? To me, they’re another opportunity (which probably does not surprise anyone reading. The 3 or 4 of you). Every time we interact with our players, is another chance for us to teach and for us to learn. In my environment we have three typical warm-up scenarios: field skills sessions, gym sessions and match day. All three are different with unique objectives.

Field sessions. Some of my players would joke that I don’t know how to take a warm-up anymore (if they are reading). You see, I’ve been blessed with a wonderful group of players that have taken over field training warm-ups for probably the last two to two-and-a-half years. I think it occurred during the period when I was across both men’s and women’s teams and was caught in two places at once a few times. So I asked a few select senior players to take the warm-up when I could not be at the field session. Since then the team “took over” and I’m thrilled for many reasons.

Sometimes, something different raises the spirits and energy.

For one, I believe there is no one warm-up and that a variety of general movement patterns will sufficiently prepare the players for the first light technical drill of the session, which in turn prepares them for the rest of the session. Within that general movement warm-up there should be a variety of movement patterns and increasing speeds. There are some movement technique/run technique opportunities as well to do some structured coaching. In some instances I’ve used it to practice some landing, agility or running technique work. As alluded too, I’m fairly simple and boring and would probably do the same warm-up almost every time (if it ain’t broke…). But I know the players do not like that. In our current situation a different player takes the warm-up each day so we have a different voice and “flavour” to the warm-up each session. So the players really respond to that. It gives every player a chance to be the voice and demonstrate some leadership which is great. The system follows playing numbers which allows even the most novice a warning when their turn is so they can start to pay attention a few sessions prior. Because it’s a different player each time, it shares the concentration of thinking what to do and the attention of being responsible (not to mention some of their terrible jokes). I feel this method creates excellent ownership among the group and reinforces our culture. It is reassuring for me to know that if something was to go amiss at training or on tour and I could not be at training, then typical “S&C components” would be well covered at the time.

For me, whilst the players are taking the warm-up, I get to watch the group move and keep an eye on who is a bit slower to warm-up, stretching some part they may not normally stretch or is a bit quieter than normal; their mood is different. I think this is an important aspect to know your group physically and socially as these can be signs for readiness and if intervention is required. If needed, I can have a quiet word with a player or two about how they are. With regards to the team warm-up, I can quietly encourage the warm-up leader or senior player for an extra movement or two depending on the content of the warm-up or knowledge of the session ahead. It is interesting to notice that even though a different player takes the warm-up each session, they are similar incorporating their variation of the fundamental movements we need to be prepared and a little better each session. And if I really want to get the chat up and raise their spirits, I will take the warm-up, the change in routine always results in some fun banter at my expense.

Gym warm-ups are different. I’d say 90% of the time, they are structured with the odd occasion where I provide a range of options for the players to experiment from. The structured warm-up usually entails some consistent components - jump rope skipping and banded walks are two. We have found over time, no matter how dull and boring these may seem, the fact is they work really well from an injury risk reduction perspective in our squad and take 3-5 minutes, so we just do them (a rope and a band was a popular combination for the players to take home during the COVID training break). Depending on the intention of the session (general strength session, maximal strength, speed-strength or recovery gym session) the remainder of the warm-up can be modified to suit and prepare the players both physically and mentally. Our gym sessions always start with a “Call-in” - an opportunity to get the group together, discuss the 2 or 3 key points for the gym session ahead (what our focus is) and on occasion, we can have a short 2 to 3 minute education conversation with the smaller gym group. The gym warm-up is also a time to insert a few individual specific exercises, such as calf, groin, back or shoulder injury maintenance routines. Usually these have evolved over time to those few exercises that each player has determined, through trial and error, that work best for them.

Match day warm-ups are different altogether. Designed with the coaches and captains, it is an event that is structured to the minute. When I first started with the hockey, the skipper ran the warm-up with military precision. He would be out passing, chatting and motivating the team, all whilst watching the clock and coordinating the process. And it worked really well. There were probably a few reasons why this system was in place. For one, he was a very good leader, so he led. Secondly, hockey is at times under-resourced and I think he was the obvious person to consistently take the warm-up (he was always going to be at the game). But for me, there are so many more important match based decisions ahead of him that I wanted to alleviate him of any tasks and distractions I could. This was part of my upbringing at the Force. The Head S&C’s in my time there both coordinated the match day warm-up. It does not mean that I took over the design - I think it is important that it’s a group effort. But I feel there is a role for me as the S&C coach to remove distractions from players and coaches and let them focus their attention on their special skill set.

On match day, I coordinate the count down from a few hours out. Our match day warm-up routine is reasonably standard from match to match. I think there is an element of routine and pattern that is somewhat calming on match day. Players like to go through their routine and the warm-up is another part of that. There is a moment for individual time during the match prep, but generally it is together as a team. Very occasionally I will mix it up when I feel that there is a need. I am not sure how else to explain it other than it is a feel of the group at the time, it could be the significance of the game, the mood of the group, noise level but I do not have an objective measure for you. The assistant coaches and I will tweak a few components from match to match that might include considerations of the venue logistics, temperature, what happened the day before, the time of the match (morning, afternoon or evening) and the opposition. We will fine tune this with a few senior players for their input. Whilst there is no doubt an element of physicality associated with the warm-up there is a large element of mental preparation too. Players want to finish the match day warm-up knowing they are physically and mentally ready. Having said that, one of the best warm-ups we have ever done was after a significant delay due to a breakdown in the watering system that took two hours to overcome. We learnt a lot about ourselves and the role of the warm-up that day (I wrote about that here).

Warm-ups are more than just the start to a session. They are an opportunity to prepare physically and mentally, observe, intervene and educate. A chance to individualise and reinforce culture. To have structure or freedom. A chance to learn about you and your players.

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Thanks again. BA.