A warm up should begin with a pulse raiser. During this phase the pulse should be raised gradually (e.g. jogging, cycling or skipping). This increases heart rate and helps deliver oxygen to the working muscles.

Mobility exercises are performed to prepare muscles and increase flexibility. The joints should be taken through their full range of movement (e.g. arm circles and leg swings). This helps increase the pliability of ligaments and tendons.

Dynamic movement is the replication of movements that will occur during the sport. Sporting movements that occur during games (e.g. shuttle runs or zig zag runs) should be part performed during this phase. The movements should include a change of speed and direction. This will help increase the speed of muscle contractions.

Developmental and dynamic stretches can be performed either statically (no movement) or dynamically (with movement). This will increase flexibility of joints and muscles.

Skill rehearsal is the final phase and will include replicating common movement patterns and skills which will be used in the game (e.g. dribbling and shooting in football).  This will increase concentration and allow for some mental rehearsal and the use of imagery.

Blood flow around the body will increase which will support with the delivery of of oxygen to the working muscles.

The increase in movement and muscle contractions will begin to raise the body temperature. This will support with increasing the range of movement of the joints.

The heart rate will increase to pump more blood around the body, to the working muscles to supply them with more oxygen.

As the muscles become warmer and are stretched during the warm up, the fibers will become more elasticated and pliable which will increase the flexibility of the muscles and joints.

The increase in body temperature will also increase the pliability of ligaments and tendons which will allow more range of movement around joints without causing injury.

A warm up will also increase the speed and strength of the muscle, increasing its ability to contract quickly during movement. The speed of the signal from the brain to the muscle will travel quicker which will increase a performer's reaction time.

A warm up allows a performer to control their levels of arousal and get them into the optimum arousal zone. This is sometimes referred to as 'getting in the zone'. Being over or under aroused can lead to negative affects on performance.

Thinking about the activity or game ahead get the performer to concentrate on their upcoming performance and task ahead. Better concentration and focus will lead to an improvement in performance levels.

Whilst thinking about the activity or game ahead, if a performer knows that a good performance will enable a positive outcome, then they will be more motivated and will try harder in the game. Feeling good physically during a warm up will increase a performer's self belief and increase their motivation to perform well in a game.

During the warm up, particularly the skill rehearsal phase, a performer will visualise certain aspects of the game or completing certain skills within a game. This will increase confidence because the performer will have a clear picture of what they want to do during the game and what their desired outcome is. 

As the heart rate in gradually decreasing, blood and oxygen will continue to circulate around the body and to the required muscles. This will help to prevent blood pooling in the muscles that have been used, particularly the legs.

A good cool down will gradually return the body to its pre-exercise state. This gradual transition will help to prevent future injuries and maintain the condition of the muscles.

During exercise there will be a build up of lactic acid and other waste products within the muscles. These waste products can lead to muscle soreness if not removed. During the cool down these waste products will be removed from the muscles much quicker.

A cool down will gradually reduce the body temperature and return is back to the pre-exercise temperature.

During the cool down the body's demand for oxygen will decrease which will means that the breathing rate will also decrease. 

The demand for oxygen will begin to decrease after exercise and during the cool down which means that the heart will not need to work as hard to supply the body and muscles with the required amount of oxygen.

Waste products that build up during exercise can lead to delayed onset muscle soreness (DOMS) which usually appears 24-48 hours after the activity. Removing these waste products during the cool down will reduce the risk of the performer suffering from sore and stiff muscles post exercise.

Performing maintenance stretching during a cool down will help to maintain the muscles and keep them in good condition. This will help to maintain flexibility levels, preventing any further further muscle injuries from occurring.

The age of the participants is incredibly important when planning appropriate activities. Younger people may require a lower intensity and shorter duration than that needed for an adult. Certain activities and intensities will not be suitable for those participants that are slightly older. Young children may engage better with games type warm ups like (e.g. Stuck In The Mud).

More experienced participants will need a warm up involving a higher level of focus on the skill rehearsal. This will prepare them for their fixture or competition. Those individuals that are less experienced may require more guidance and instruction in their warm up, with simple activities, to ensure their warm up is effective.

Every performer's fitness levels will be different, especially those that are more experienced and participate regularly. Each performer will have different levels of muscular strength, endurance and flexibility which will need to be accounted for when planning activities. A coach will also need to if the performer's fitness levels have been impacted by any recent injuries and illness. The activities must be appropriate or tailored for all participants within the group.

The size of the group must be considered when planning activities for a warm up. Larger groups will require more thorough planning as there are more individual needs to cater for. Smaller groups will be easier to plan activities for. There are also some activities that may not be suitable if the group is too large or too small. The size of the space also needs to be appropriate for the number of performers. If it is too small then the risk of collisions and injuries will increase.

A must coach must know the physical health of each and every performer within the group. They must know any medical conditions (e.g. asthma or epilepsy) that the performer's are suffering from and any previous injuries (e.g. a sprained ankle) that they may have had. The warm up routine will have to be adapted to ensure that this performers are not at any risk. It is also useful for the coach to be aware of this so they are able to respond in an appropriate manner if there is any incidents involving a performer with a medical condition or previous injury.

It is important that a coach considers the performer's motivation towards the session. If a performer is overly motivated then they could put in too much effort early in the warm up, before their body is physically prepared, and this could result in an injury. If a performer lacks motivation towards the warm up then they could not perform all the activities correctly resulting in their body not being physically prepared for what they are about to participate in.

Any disabilities, either physical or mental health issues, need to be known and considered before a warm up commences. A coach must consider the physical capabilities of all performer's to ensure that the exercises are appropriate and can be completed effectively.