SAFETY BEFORE TRAINING AND MATCHES Drinking water before and during the warm-up session is important because it enhances circulation and oxygen delivery and boosts mental focus. Pre-game breathing exercises consist of deep diaphragmatic breathing by inhaling through the nose and exhaling slowly through the mouth to oxygenate muscles and calm the body. Rhythmic patterns like inhale for 4 seconds, hold for 2, exhale for 6 promote relaxation and focus. Proper preparation before training sessions and matches is essential to prevent injuries and improve performance. Warm-up routines and safety checks create the right conditions for athletes to play effectively and confidently. Why preparation matters It reduces the risk of muscle strains, joint injuries, and other physical problems by gradually increasing body temperature and flexibility. It improves blood circulation and oxygen flow, which helps athletes perform at their best. It creates mental focus and readiness, allowing players to start the activity with concentration and confidence. Common risks without preparation Muscle injuries: starting intense activity without warming up can lead to tears or cramps. Joint problems: sudden movements without prior stretching may cause sprains. dizziness: capogiro sprain: distorsione strain: stiramento tear: strappo Poor performance: lack of preparation affects coordination and reaction time. Health issues: poor hydration and lack of breathing exercises can cause fatigue or dizziness. Preventive measures Warm-up exercises: begin with light jogging or dynamic movements to activate muscles and increase heart rate gradually. Stretching routines: perform controlled stretches for major muscle groups, focusing on flexibility and joint mobility. Progressive intensity: increase the level of effort step by step instead of starting with maximum speed or strength. Hydration check: drink water before and during warm-up to maintain fluid balance. Equipment readiness: verify that shoes, protective gear, and clothing are suitable and properly adjusted. Check the playing surface: inspect the field or court for holes, debris, or slippery areas to avoid accidents during the game. Health self-assessment: make sure you feel physically fit and report any pain or discomfort to the coach before starting. Mental and tactical preparation Take a few minutes for breathing exercises to reduce stress and improve concentration. Review game strategies or training goals to ensure clarity and focus before starting. 8.1 SAFETY AND FIRST AID 259