Which activities should be included in a pre-competition warm-up?

The inclusion of stretching exercises and rehearsal of key movements in a pre-competition warm-up is essential for preparing participants physically and mentally. Stretching exercises enhance flexibility and reduce the risk of injuries by warming up the muscles safely. They help improve range of motion, which is critical in competition settings.

Rehearsing key movements allows participants to mentally prepare for the specific tasks and routines they will be performing. It builds muscle memory and confidence, ensuring that athletes are both focused and familiar with the actions they need to execute during the competition. This combination of physical preparation through stretching and mental readiness through rehearsal establishes a strong foundation for optimal performance.

Adequate warm-ups are scientifically backed to contribute to better performance levels and lower injury rates, making this choice particularly effective for competition scenarios.