Getting Ready

Screening - prevention is better than cure

Start preparing well before the Games. It is a good idea to assess your health, lifestyle and physical condition before you begin, especially if you have been inactive for a while or have health problems. Remember, it is important to know your limits and work within them.
Use this sample screening form in your preparation. Specific screening forms are available for netball, soccer, touch, rugby, and league.

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Warm-up - get your blood pumping

Before you get active, you need to warm-up. This will prevent your blood pressure increasing too quickly. Warming up improves blood flow and oxygen to your heart. It increases your muscle temperature, making your muscles flexible.

Start your warm-up with light aerobic activity. Your heart rate should increase, but not so much that you become exhausted. After that you can stretch the appropriate muscle groups for your sport or activity.

You can find out the right warm-ups and stretches for your activity by asking your coach or doctor, or clicking here.  
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Cool-down and stretch

Cooling down after activity is as important as warming up. Your cool-down should involve three to five minutes of low-intensity exercise. A light jog or a walk is ideal, followed by 10 minutes of static stretching.

Cooling down will slowly return your pulse and temperature to normal. It will also help keep the blood flowing through your muscles, reducing the lactic acid build-up that makes your muscles feel sore.

Cooling down is also important because if you stop suddenly, blood will stay in your legs or arms instead of returning to your heart. This will make you feel dizzy, nauseous and 'worn out'.

Physical Conditioning - keep your engine tuned

Being fit means that when the time comes to play, you’ll enjoy yourself more and perform to your potential.

If you progressively increase the intensity or duration of your training, you’ll notice your conditioning will improve. Remember that even the brightest sports star fades, and you may have lost a step or two with age.

Follow the guidelines for aerobic endurance training. These are useful if you are entering in the road run, walks, triathlons, duathlons or swimming events, or if you want some base fitness for your chosen sport.

The guidelines on strength training are also worth looking at.

Remember: plan your training programme and track your progress by using your screening form.

Technique - good practice makes perfect

To enjoy any sport or activity safely, good technique is essential. It will reduce your risk of injury and will help you perform to your potential.

Poor technique can expose players to the risk of acute injury e.g. The rugby player who tackles with their head in front of the ball carrier’s leg rather than behind it.

Poor technique can also cause persistent injuries such as sore shins, tennis elbow and lower back pain, and increase the risk of strains and sprains.

It's important to learn and keep up-to-date with the correct techniques, and practise and use them during training and at games.
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Protective Equipment - protect your assets

Make sure you have good footwear, and, if you are involved in a sport that requires specific protective equipment (such as a mouth-guard, shin pads), make sure you use the appropriate gear during practise and competition.