What is the value of the warm-up?
A warm-up serves to increase body and muscle temperatures which increases blood flow and makes more oxygen available to the muscles. By warming up you reduce the likelihood of injuries to muscles and joints and lessens the danger of inadequate blood flow to the heart. A warm-up also “focuses” the athlete to perform psychologically in his pre-match habits. After a warm-up you are now ready for stretching a very good pre-match habit for better performance. After the match a cool down allows the body and pulse to return to its starting condition by decreasing the body temperature gradually. It also improves circulations and reduced muscle tension and the chance of muscle soreness. I’d recommend a combination of jogging slowly and performing stretching exercises for ten minutes before and after your match.