Warm-ups should be approx. 5-10min long and of low (building) intensity to lubricate joints, raise heart-rate and warm muscles.
The nervous system needs to be warmed up with balancing mobilizations (like standing on one leg and reaching forwards, backwards, right and left)
Cool-downs should last 5mins, gradually slowing down to have a gradual decrease in heart rate and muscle temperature.
Stretches during the cool down should be held for aprox 30sec
Stretches during the warm-up should be dynamic (not held)
Drink at least 500ml an hour before exercise & 150ml every 15mins during exercise (your pee should be light yellow)
Training too hard, often and fast is a common cause of sport related injuries