Warm ups Warm ups cancan be fun… be fun…

• Identify a small-ish area where a group of people can run around

• Jog round the area, changing direction & side-stepping each other continuously. It should be chaotic, not everyone running in the same direction round the outside (2-3 mins)

• ‘high-5 baby’ – using both hands, high 5 others as you job around the area (1-2 mins). Raise shoulders & hands high

• Repeat with ‘low-5 baby’ – drop shoulders and dip knees (1-2mins)

Keep going…Keep going…

• Continue with chaotic directions, and start to skip – swing arms, high knees (1-2mins). Then move onto rapid high knee lifts – small steps (1min)

• Switch to squeezing your thighs – feet up towards your bottom, head up, knees just in front of your hips (1-2mins)

• Then take large strides, and drop back knee into a lunge every couple of steps (don’t forget to keep changing legs and direction!) (1-2mins)

Nearly done…Nearly done…

• Move onto jumping lunges – spring off your back foot, raise your front knee (1-2mins)

• Next, heel flicks – kick out feet ahead of you with toes pointing upwards (1-2 mins)

• Then, take a short step, raise toes and sweep hands along the ground (feel stretch in hamstring) (1-2mins)

Finally…Finally…

• Return to high 5s and low 5s – alternate between them, and remember to continually change direction

• You should now be nice and warm

Thanks Thanks

• Paul Murgatroyd

For the ideas and demonstrating them at the 2012 Coaching Conference

• Helen Marsden

For preparing this summary of Paul’s presentation.