Warm up

A dynamic warm-up advised to prevent injury

A warm up in four parts.

  • Loosen up
  • Technique
  • Stationary
  • Build ups

Loosen Up

Over a distance of 25m to 30m forward and back.

  1. Forward jog / backwards
  2. Forward skip / backwards
  3. Side hop arm swings
  4. Slide leg in front / switch legs
  5. Carioca Step Over / switch legs
  6. Side Kicks / switch legs
  7. 3 step lunge twist / backwards
  8. 3 step toe touch / 3 step pick ups back
  9. 3 step knee hugs / 3 step quad stretch
  10. Straight leg skips / walking kicks

Technique

  1. Butt kicks
  2. Heel over knee running
  3. Single quick Leg / switch legs
  4. Double quick leg / switch legs

Stationary

x10 each leg.

  1. Leg swings
  2. Inside leg swings
  3. Hurdle stretch

Build ups

Over 25m to 30m

  1. 70% of max speed x 4
  2. 80% of max speed x 4
  3. 90% of max speed x 4
  4. 100% of max speed x 4