IDEAS FOR WARM UP
Here are some practical ideas for use in warm up
STRUCTURE
Mobilization
Mobilise all of the major muscles and joint in the body include:
Shoulder Rolls/Shrugs
Head and neck rotations, side to side, down and forward, half rolls
Ankle and wrist rotations
Marches, walking, side steps, toe and heel taps, raise onto toes
Arm raises to shoulder height
Hip Bumps/Hip circles
Introduce vocal drills
Pulse Raiser
Increase the heart beat, increase the amount of blood being pumped around the body, include:
Skipping
Jumping
Jogging
Hopping
Jumping Jacks
Knee lifts
Heel digs with a spring
Low Kicks spring
Grapevines
Hamstring Curls
Include Vocal Drills
Increased Aerobic Intensity
Aim to increase breathing and produce a sweat include any of the above with increased intensity other ideas include:
Spotty Dogs
Power Jumping Jacks
Lunges add a spring for extra intensity
Running/Sprinting
Squats and power squats
Jumping Criss Cross feet
High level kicks
Leaps
High level jumps
Include vocal drills
Stabilizing Heart Rate
Aim to get breathing and heart rate under control, take intensity out slowly include
Take all impact work out of above moves
Take running to marching
Reduce activity to moves from mobilization section
Test breathing is under control by using vocal drills
Stretch
Stretch all major muscles, areas of the body prone to injury and specific areas required for development and progression include
Hamstring stretch, standing feet together, aiming to keep legs straight and touch the floor
Sitting on floor extend legs in front, aim to touch the toes
Calf stretch, front lunge from level 2, trust games from level 3
Inner thigh stretch, sumo stretch from level 2, side lunge from level 2 and 3, sat on floor soles of feet together, inner thighs turn outwards, bake a cake stretch from level 3
Back stretch, lower back release from level 2, seal and snail stretch from level 3, sad cat, happy cat stretch from level 3
Upper arms/shoulders, imagine hugging a tree, round shoulders, drop head
Chest, reach for lower back, interlock hands, open the chest
Full body stretch, reach above head, clasp hands together, raise onto toes feel full body stretchinHere are some practical ideas for use in warm up/HH
Here are some practical ideas for use in warm up
Structure:
Mobilization
- Mobilise all of the major muscles and joint in the body include:
- Shoulder Rolls/Shrugs
- Head and neck rotations, side to side, down and forward, half rolls
- Ankle and wrist rotations
- Marches, walking, side steps, toe and heel taps, raise onto toes
- Arm raises to shoulder height
- Hip Bumps/Hip circles
- Introduce vocal drills
Pulse Raiser
- Increase the heart beat, increase the amount of blood being pumped around the body, include:
- Skipping
- Jumping
- Jogging
- Hopping
- Jumping Jacks
- Knee lifts
- Heel digs with a spring
- Low Kicks spring
- Grapevines
- Hamstring Curls
- Include Vocal Drills
Increased Aerobic Intensity
- Aim to increase breathing and produce a sweat include any of the above with increased intensity other ideas include:
- Spotty Dogs
- Power Jumping Jacks
- Lunges add a spring for extra intensity
- Running/Sprinting
- Squats and power squats
- Jumping Criss Cross feet
- High level kicks
- Leaps
- High level jumps
- Include vocal drills
Stabilizing Heart Rate
- Aim to get breathing and heart rate under control, take intensity out slowly include
- Take all impact work out of above moves
- Take running to marching
- Reduce activity to moves from mobilization section
- Test breathing is under control by using vocal drills
- Stretch
- Stretch all major muscles, areas of the body prone to injury and specific areas required for development and progression include
- Hamstring stretch, standing feet together, aiming to keep legs straight and touch the floor
- Sitting on floor extend legs in front, aim to touch the toes
- Calf stretch, front lunge from level 2, trust games from level 3
- Inner thigh stretch, sumo stretch from level 2, side lunge from level 2 and 3, sat on floor soles of feet together, inner thighs turn outwards, bake a cake stretch from level 3
- Back stretch, lower back release from level 2, seal and snail stretch from level 3, sad cat, happy cat stretch from level 3
- Upper arms/shoulders, imagine hugging a tree, round shoulders, drop head
- Chest, reach for lower back, interlock hands, open the chest
- Full body stretch, reach above head, clasp hands together, raise onto toes feel full body stretching
