WARM UP

BY: María Raillo Espinosa de los Monteros 3ºE.S.O B

WHAT IS THE WARM UP?

The warm up is the initial part of any training session. It prepares the

body for do efforts avoiding injures. The warm up has two differents

parts:

FIRST PART

JOINT MOVILITY

In the first part you have to do a series of exercises at the same place, following an Order (from bottom to top), moving the

joints to make them warm.

The ankles: you have to support the toe and make circles with it, as you can see in this picture:

The knees: you have to bend them, rest your hands on them and start doing circles several times:

Hips: to train hips, you have to put up with on one straight leg in the ground, while the other leg is moving

from right to left or front to back:

Another way to train the hips is staying with both feet on the same place, your hands must be on your

hips and you have to make circles with them:

Adductors: closing and opening the legs is the way to train the adductors. You can see in this picture the

movement:

Elbows: you have to lift the arms and put one in front of the head and the other one back, and then the arm who was in front

have to move back and the arm who was back have to move front, this exercise should be done quickly:

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Arms: you have to make circles with them, from front to back:

Neck: to heat the neck, you can move it in different directions: front to back, making circles or from right to left:

SECOND PART

ACTIVATION

The second part consists to move along a trackdoing differents things, to prepare the muscles

and make them warm.

One of the exercises is run from one side to another:

Run backwards:

Another, is take three steps and jump:

Lateral displacement: Crossing feet:

Knees to the tummy: Heels to the ass:

Running at the same time you make circles with your arms:

Sprint:

AND THAT’S ALL ABOUT THE WARM UP. THERE ARE MORE EXERCISES, BUT THESE THAT I

HAVE TOLD YOU ARE THE MOST IMPORTANT.