The warm-up increases the body temperature, stretches ligaments and muscles, and increases flexibility. It is important to be sports specific. Stretching is intended to increase flexibility and may help reduce pain and spasm of muscles. Stretching is an important part of injury prevention. Flexibility helps to increase the range of motion a muscle has to work, meaning that with better flexibility you have more muscle available to utilize through a given range of motion.
Good flexibility is an essential component of successful physical performance.
Followed by stretching program, then on to the sport specific warm-up activities. Bouncing is not recommended. Reduces muscle tension Helps with coordination Increase range of motion - ex. Cool-down is essential to decreasing muscle soreness and muscle lactic acid levels after exercise. It helps in returning the blood to the heart for reoxygenation, which will help to prevent blood pooling in the muscles.