When you arrive at your game, there is usually some time to warm up. This means different things to different people, but here are the basic elements
Put your cleats on. It helps you get your game-face on.
Running around the field a few times gets your blood pumping, joints loosened, and clears your lungs and head. It gets your muscles warmed-up for stretching.
Ten minutes of prevention is worth a month of physio. Take the time to stretch. Stretch the muscles youíre going to use- that means most of them.
Start with something easy like swinging your arms around. Shake your legs out. Stretch your thigh muscles. Then get down on the ground and twist around. Concentrate on the muscles that hurt during and after the game.
Take your time. Feel each muscle stretch. Breathe in and out. Think about and feel what you are doing.
Now that your body and mind are ready, itís time to use them. How many times do you throw the disc in a game? Think about it. Maybe two passes per point if youíre lucky. More if youíre a handler. You play maybe fifteen points per game. Thatís only thirty or forty passes in the entire game. These passes will be better if you throw a hundred during the warmup.
Throw twenty forehands. One forehand after the other. Just forehands. If they are too high, work on getting them down. Focus on getting rid of each kink. Then play around. See what happens if you change the angle on your throw. Think about using that angled throw in the game. Then throw twenty backhands and twenty hammers. Throw some hucks and some challenging passes too.
If you throw a hundred times, youíll catch a hundred times. Your hands will be ready and your confidence will be up. Practice your cuts by running hard in different directions. Visualize a defender challenging you for every disc.
After a game, you usually stick around for awhile to cheer and talk. Use this time to stretch your muscles. Pay special attention to anything you twanged during the game. It will make you feel better in the morning.