The minutes before the start of a sporting event provide one last chance for coaches to install the game plan and players to transition mentally into competition mode. It's also used for stretching and other various warm-ups and drills used to prepare for competition. Warm-ups vary widely from one sport to another, and knowing what to do before the game can give you a leg up on slow-starting opponents.
Wrestling
Before wrestling matches, the two teams are usually given between 10 and 20 minutes to warm-up. Wrestlers line up single-file, run onto the mat and often run several circles around its perimeter in order to get the blood flowing. They then pair up in twos, practicing take downs, counterattacks and other moves in preparation for their individual matches. In addition to its strategical aspect, this activity stretches and warms up muscles, the vast majority of which are often used in this grueling sport.
Baseball
The most important warm-ups for baseball players are arm stretches. Failure to properly stretch can lead to muscle and joint injuries, especially for pitchers who throw the ball as many as 100 times in a game. To stretch your shoulder, grab your throwing-side wrist with your other hand and pull it across the back of your head so that your throwing elbow is roughly parallel to the opposite shoulder. To stretch your chest and biceps, extend both arms sideways and have a teammate stand behind you and pull your wrists back behind you, holding your arms in that backward position for 10 seconds or so.
Basketball
Basketball players warm up in a variety of ways. In terms of stretching, the legs are the focal point because the sport requires so much running and jumping. Hamstring injuries are common in basketball. Sit upright with your legs extended but not flexed, and bend forward as far as possible. Grab your toes if possible, and hold this position for roughly 15 seconds. To stretch your quadriceps, stand up straight and pull your ankle up behind your backside. Stand near a wall and use the other hand to provide balance if necessary.
Soccer
Soccer players run virtually non-stop, so pre-game warm ups often involve jogging. Avoid sprinting until you have stretched, though. Otherwise, you may pull a muscle. In addition to doing the same leg stretches as basketball players, stretch your joints by doing small circles with your ankles. Form a circle, with teammates standing arm's length apart, and place a cone in the center. Have players run to the cone in unison, and then backpedal back to their spots in the circle. Alternate between normal running, sidestepping, long and short strides.
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