Pre-Game Warm ups

� Warm ups should include the following components:

� Aerobic – light jog or cycle

� Dynamic movement / stretching

� Leader should attempt to include movements to activate all major muscle groups and joints

� Try to mix quick movement with slow to keep heart rate elevated

� Graduated explosive movements and sprints

� Neural preparation

� Include exercises or movements that require coordination of brain and body

activation

� Athletes should be sweating by the end of their warm up!

Example

� Jog 5 min

� High knees, butt kicks, straight leg kicks, walking quadriceps stretch, swoops, carioca – trunk rotation, figure 4 hip stretch, sumo squat, side shuffle, side lunge, carioca – knee drive, hip openers, skipping arm circles– forward and backward

� Always emphasis arm movement and posture

� Graduated build to sprint

� 75%, 85%, 100%

� Can include jumps, turns, transitions etc.

� Fast feet, slow arms; leader cued movements

� Right, left, jump, down, spin

� Give athletes 2 – 3 minutes to work on specific areas of need