WARM UPWarm up

n

The warm up is a serie of training exercises you do before doing hard exercises to prevent injuries. The warm up is divided in two parts:

• Movilitation• Activation

Definition

Movilitation In the movilitation part there are soft

exercises to train our joints.

Normally we start from the low part of our body and we finish with the high part of it.

The following are the steps you have to go on to do the movilitation part.

Ankle: you have to move it side to side.

• Knees: you put your hands on them and you start doing circles.

Hip: you put your hands on it and you have to move doing circles.

Shoulders: you have to move them up and down.

Neck: you have to move the neck doing circles.

And that´s all for movilitation part.

ACTIVATION Activation part it’s harder you have to run

doing differents tipes of movements.

There are many tipes of movements and you can try to do one or two different new movements each time you warm up.

The following are the steps you have to go on to do the activation part.

Heidi with arms: you have to run jumping moving your arms doing circles.

Spring: you have to run the faster as you can.

Running putting your ankles in the bottom: you have to run touching your bum with your feets.

3 steps and jump: during you are running each 3 steps you have to run.

Lateral steps: you have to run side to side.

Side way crossig your legs:you have to run crosing your legs.

Running backward: you have to run backwards.

These are some exercices you can do but there are more so train and have a good time inventing some more.

But that’s not all you can train too doing some games.

GAMES Hawk: a person is on line in the center

of the court and everyone have to run and cross it with out been taken by the hawk.

The string: there are two groups each one at one side off the string you have to pull an the winner is the stronger group.

These are some examples of games but you can do any game to warm up.