The style and delivery refers to the way the sport or activity is communicated to the participants. The way an activity is delivered can have a significant impact on how inclusive it is. Strategies you may use include:
- Being aware of all the participants in your group
- Ensuring participants are correctly positioned (for example, within visual range)
- Using appropriate language for the group
- Using visual aids and demonstrations
- Using a buddy system
- Using appropriate physical assistance — guide a participant’s body parts through a movement
- Keeping instructions short and to the point
- Checking for understanding.
WARM-UP
WHAT ‘Physical and Mental Preparation for training and activity such that learning and enjoyment is maximised and risk of injury is reduced’.
WHY Every session must begin with a warm-up. A warm-up is necessary to prepare the body for exercise by increasing heart rate and blood flow to working muscles. The warm-up should start slow and easy and consist of a general cardiovascular exercise within the individuals capabilities such as walking, jogging, upper body movements if seated etc. Essentially, the goal is to break a sweat. After five to 10 minutes, the warm-up should focus on muscles and movements more specific to the exercise activity planned. Creating a smooth transition from the warm-up to a specific activity is a great way to prevent injuries.
The Warm-up is crucial to:
- Increase heart rate thus blood flow (pulse raiser), making muscles more pliable
- Improve oxygen uptake from the blood
- Increase speed of contraction and relaxation of muscles
- Increase quality and range of movement
- Mental Focus
- Higher temperatures which help nerve transmission and metabolism in muscles
- Ignite Motor Neuron Pathways
- USE AS A TOOL TO ASSESS individuals before commencing the session
You may identify that an individual has difficulty conducting a certain movement etc, allowing you to modify accordingly
HOW The nature of the session will depend on how the warm-up is carried out.
Warm-up Stages:
Stage | Element | Activity | Duration* |
1 | Pulse raiser | Walking to Jogging to Running
CV Machine i.e. Stationery Bike (gradually increasing tempo) |
10 mins |
2 | Joint Mobilisation | Dynamic Stretching | 5 mins |
3 | Mental Focus | Reaction Drills | 2 – 3 mins |
4 | Sports Specific | Themed Shadow
Drills |
2 – 3 mins |
* Times given are guidelines only. Duration will depend on the temperature, environment & individual e.g. less time will be required for a pulse raiser in hot temperatures.