Game day warm up

[saj_21]

I have taken this as an extension from the pre game/ game rituals thread and made the topic more specific.

Last year i read an article that Tom Harley wrote about his game day warm up, what he did ate drank etc. One thing that stood out to me was in the morning he would get up and go for a run/jog around the block, obviously not to far or strenuous.

I tried this once or twice last year and have done so far this year, this is mainly to loosen my body so i dnt feel so sluggish when i get to the game.

- Get up around 8;00 am
- eat a light breakfast, toast usually.
- Run 500 or so to a park or footy oval.
- Stretch, do some shorts sprints (20m) at 50% along with heel flicks, high knees, side to side etc. all over 20 m. still at 50%
- increase sprints to 70,80, 90% over 20 m (3 of each).
- Run 2-3 laps changing my speed and direction, i.e. jog for 50 m, sprint for 30 m in slighlty diff direction (Fartlek running)
- Kick the footy run and chase after it, throw it against the brick wall to sharpen reflexes.
- I also like to throw the footy into the back board of a basketball ring and try to simulate winning the ball from a ruck contest. Watch the ball of the back board, once i have clean posession i try to hit stationary targets i have picked out.
- Run home, coldish shower, more food.

 

[HSSB]

I would never do that personally, I would think that I've used up all my energy and play like sh*t. But I guess you should do whatever works for you.

Mine was like this last year, although I'm changing it this year to make it a little more professional.
-Wake up, egg on toast, milkshake/thickshake
-Shower
-Get changed
-Chill out for a bit, stretch/ get the body moving
-Head to the game

Quite simple really.

 

[inCOGnito]

Check out cptkirk's blogspot, has some really good ideas for warm up and its dedicated to footy too.

 

[ThePezDispenser]

Wow, that is a bit over the top. If you have a fitness base to pull it off (ala Nick Riewoldt) and it works for you then by all means do it.

The only thing i can't understand is a coldish shower before you actually play the game of football?

 

[saj_21]

Wow, that is a bit over the top. If you have a fitness base to pull it off (ala Nick Riewoldt) and it works for you then by all means do it.

The only thing i can't understand is a coldish shower before you actually play the game of football?

I don't think or feel it is to much before a game, really im only clocking up around 2 km over 30 mins and only spending 2-3 mins around 90% speed. I play as mid fielder coming of the bench sometimes i may only get 50-60% game time, where as my fintess is good enough to run out 80-85% game time.

The coldish shower is so to cool my body down after a run, like you would have a cold shower on a hot day. Nothing worse than getting out of the shower and still sweating

 

[ThePezDispenser]

I was more referring to cooling down your muscles in the shower before you play.

 

[saj_21]

I was more referring to cooling down your muscles in the shower before you play.

They are gonna cool down anyway, i play at 2;10, not like you can keep the muscles warm for 4 hours.

 

[HSSB]

Link to cptnkirks blog?

 

[ThePezDispenser]

They are gonna cool down anyway, i play at 2;10, not like you can keep the muscles warm for 4 hours.

You are doing all this work to loosen up your muscles and then afterward you apply cold water which can potentially undo what you are trying to achieve. i just don't get it. Unless you get off from having cold showers of course!

I have a hot shower every morning before football just to get me warmed up, especially on the cold days. Nothing worse then getting to the ground and having cold hands and feet.

 

[saj_21]

You are doing all this work to loosen up your muscles and then afterward you apply cold water which can potentially undo what you are trying to achieve. i just don't get it. Unless you get off from having cold showers of course!

I have a hot shower every morning before football just to get me warmed up, especially on the cold days. Nothing worse then getting to the ground and having cold hands and feet.

coldish shower, not cold. More like luke warm, I love a hot shower but i dont like getting out of the shower boiling hot.

I know the method i stated above is unorthodox and probably goes against what most fitness people would say but for me it gets my head in the right place for footy and the body seems to respond as well.

 

[saj_21]

Was talking to one of my mates about this, he coincendently had spoken to Scott Pendlebury (who he knows through a mutual friend) a week or so earlier and he said himself and fair few other players warm up by going for a run on the day of a game, particularly night games.

 

[cptkirk]

that's great when you have elite fitness like those guys...

 

[saj_21]

that's great when you have elite fitness like those guys...

You don't need elite fitness to be able to jog 2km in the morning, then run 5km later in the day during a match.

 

[ThePezDispenser]

You don't need elite fitness to be able to jog 2km in the morning, then run 5km later in the day during a match.

Do you play Under 10's or are you just extremely lazy?

 

[saj_21]

Do you play Under 10's or are you just extremely lazy?

AHAHA No. Play as a tagger but only 60-70% game time. that was a rough estimate and depending on ground size could vary from 4-8 km in a game, was based on the fact most afl players would run around 10-12 km in a game and im playing a much lower standard and for less time on the ground.

My original post was meant with a lot of negativity, i just don't see such an issue with active warm up the morning of the game. How many k's would you expect the avg local footballer to run on gameday? I wouldnt thought to many would surpass 10 km.

 

[ThePezDispenser]

AFL footballers average 15-20 Km's. If midfielders in good local footy comps weren't running atleast 10km a game their fitness would have to be in question.

 

[mick7]

The thing that has helped me the most would be "carb loading"the night before a game.

Basically involves eating either a huge pasta meal (spaghetti or pasta bake) or a whole lasasgne/pizza.

Next day I have loads of energy and also remember to drink lots of water the night before - so very obvious I know but some people forget!

 

[rundennisrun]

heard that in a study where they had 20 odd swimmers swim 2 laps then half had a coldish shower half a warm and the ones who had the coldish shower performed better collectively

 

[swans16]

I didn't know where to put this but,
on game day what type of bottom skins(compression clothing) do you wear?
is i the 1/2 tights or the 3/4 tights
Because when i wear the 1/2 ones they get sorta rolled up during the match and end up being like my jocks.

 

[stmookeyj]

Sorry to bump this but seeing this reminded me of my routine which varies from so many others.

It varies a lot from game to game for me.

HOME GAME
NIGHT BEFORE: Always have a large pizza, generally Hawaiian with double cheese on a thin/medium base. Work (mail sorting) goes until either 8PM or 10:45 PM depending on week's shift so that gives me something to concentrate on rather than playing the game over and over in my mind.
6:30 AM: Wake (Sleep time depends on time I finish work on the Friday Night)
6:50: Shower, hot
7:15: WALK to ground, may get picked up on way. If not collected make sure I walk up hill leading to hospital. MAY get a couple of Gatorades (has to be Gatorade, not Powerade or Staminade or any other energy drink) on way and make sure not to eat anything (find that I've played pathetically when I've eaten something on the day of a game, I guess I'm different)
8:20: Prepare to umpire Under 13's (change kit, make sure there's a football, sign teamsheets)
8:40: Gather masses (boundaries and goalies) and walk onto ground. Make sure someone has a watch or phone with time and call in captains for toss @ 8:42AM.
8:45-9:55: Umpire Under 13's, sometimes myself, sometimes with other. Try to run up middle of ground rather than get close to wings so I don't get overly tired. Do votes for League B&F after game.
10:00-11:30: Chill out by watching Under 15's/17's, occasionally doing timekeeping if someone can't get out of bed that's supposed to be doing it. Don't try to do too much physically
11:30-12:45: Have both ankles strapped before putting playing gear on. Have extended stretch instead of doing a dynamic warm-up or touching the ball (history of hamstring and calf injuries).
12:45-2:30: Game
2:30-5:00: Depends on whether I'm needed to act as runner or water for seniors. If required try not to do anything for 5 minutes (water), or for as long as possible (runner) to save legs. Make sure I drink something non-alcoholic between games. If not required then take time, have a non-alcoholic drink first before any alcoholic beverage. Sometimes walk home via food outlet (generally McDonalds) after game. Sometimes shower after game, sometimes shower after seniors.


ROCKHAMPTON BASED AWAY GAME

As per Home game except....
7:30: Wake
7:40: Shower, Hot
8:00: Walk to ground
8:45: Watch U/13's, wander onto ground between quarters to get a feel for surface. Perhaps do club B&F votes.


GLADSTONE BASED AWAY GAME (may change this year)
Night before as per home game routine
7:30 AM: Wake
7:40 AM: Shower, Hot
8:00 AM: Walk to area designated for team bus, stopping at ATM for cash and newsagent for Paper, Sports Magazines (Inside Football), Gatorade and maybe an Orange Juice
8:30 AM: Wait for team to arrive at bus, sharing Paper and Mags
9:00-9:30 AM: Stake out seat on Bus
9:30-11:00 AM: Try to sleep on Bus
11:15 AM: Arrive at ground, put gear in rooms and watch some of U/17's.
Home game routine from 11:30-5:00, often have to run or water for away games
5:15PM: Shower, never have a shower after game for away games for some reason.
6:00PM: What goes on a bus trip stays on a bus trip folks!


Yeppoon home games depend on what time being picked up. Try to sleep in 30 minute car trip.

 

[wattclassbyjack]

Sorry to bump this but seeing this reminded me of my routine which varies from so many others.

It varies a lot from game to game for me.

HOME GAME
NIGHT BEFORE: Always have a large pizza, generally Hawaiian with double cheese on a thin/medium base. Work (mail sorting) goes until either 8PM or 10:45 PM depending on week's shift so that gives me something to concentrate on rather than playing the game over and over in my mind.
6:30 AM: Wake (Sleep time depends on time I finish work on the Friday Night)
6:50: Shower, hot
7:15: WALK to ground, may get picked up on way. If not collected make sure I walk up hill leading to hospital. MAY get a couple of Gatorades (has to be Gatorade, not Powerade or Staminade or any other energy drink) on way and make sure not to eat anything (find that I've played pathetically when I've eaten something on the day of a game, I guess I'm different)
8:20: Prepare to umpire Under 13's (change kit, make sure there's a football, sign teamsheets)
8:40: Gather masses (boundaries and goalies) and walk onto ground. Make sure someone has a watch or phone with time and call in captains for toss @ 8:42AM.
8:45-9:55: Umpire Under 13's, sometimes myself, sometimes with other. Try to run up middle of ground rather than get close to wings so I don't get overly tired. Do votes for League B&F after game.
10:00-11:30: Chill out by watching Under 15's/17's, occasionally doing timekeeping if someone can't get out of bed that's supposed to be doing it. Don't try to do too much physically
11:30-12:45: Have both ankles strapped before putting playing gear on. Have extended stretch instead of doing a dynamic warm-up or touching the ball (history of hamstring and calf injuries).
12:45-2:30: Game
2:30-5:00: Depends on whether I'm needed to act as runner or water for seniors. If required try not to do anything for 5 minutes (water), or for as long as possible (runner) to save legs. Make sure I drink something non-alcoholic between games. If not required then take time, have a non-alcoholic drink first before any alcoholic beverage. Sometimes walk home via food outlet (generally McDonalds) after game. Sometimes shower after game, sometimes shower after seniors.


ROCKHAMPTON BASED AWAY GAME

As per Home game except....
7:30: Wake
7:40: Shower, Hot
8:00: Walk to ground
8:45: Watch U/13's, wander onto ground between quarters to get a feel for surface. Perhaps do club B&F votes.


GLADSTONE BASED AWAY GAME (may change this year)
Night before as per home game routine
7:30 AM: Wake
7:40 AM: Shower, Hot
8:00 AM: Walk to area designated for team bus, stopping at ATM for cash and newsagent for Paper, Sports Magazines (Inside Football), Gatorade and maybe an Orange Juice
8:30 AM: Wait for team to arrive at bus, sharing Paper and Mags
9:00-9:30 AM: Stake out seat on Bus
9:30-11:00 AM: Try to sleep on Bus
11:15 AM: Arrive at ground, put gear in rooms and watch some of U/17's.
Home game routine from 11:30-5:00, often have to run or water for away games
5:15PM: Shower, never have a shower after game for away games for some reason.
6:00PM: What goes on a bus trip stays on a bus trip folks!


Yeppoon home games depend on what time being picked up. Try to sleep in 30 minute car trip.

Its because you have a tiny penor

 

[ThePezDispenser]

haha what?

You won't eat before your game even though you're up for a good 5 hours until it starts?

 

[stmookeyj]

Whenever I've eaten something before a game I've played shithouse or gotten hurt (or both). It's a routine that I've followed for close to 10 years and feel that it works for me.