warm up

WARM UPWARM UP

Done by: Juan Manuel Picón ParedesDone by: Juan Manuel Picón ParedesClass: 3ºBClass: 3ºB

INTRODUCTIONINTRODUCTIONA warm up is a group of exercises that A warm up is a group of exercises that

you must do before start doing a sport, you must do before start doing a sport, people do this to prevent or avoid people do this to prevent or avoid injuries. It’s divided in two parts: Joint injuries. It’s divided in two parts: Joint movilisation and Activation. movilisation and Activation.

It helps you to be ready for exercises, It helps you to be ready for exercises, to increase your results and your heart to increase your results and your heart rate and also your breathing capacity.rate and also your breathing capacity.

HOW TO DO A GOOD WARM HOW TO DO A GOOD WARM UPUP

JOINT MOVILISATION:JOINT MOVILISATION: Is the part where you Is the part where you

prepare your joints. It’s divided into differentprepare your joints. It’s divided into different

movements.movements.

Joint:Joint: Part of the body where two bones join Part of the body where two bones join together.together.


Ankle movement:Ankle movement: Move the ankle doing circles in Move the ankle doing circles in oneone

direction and the other way.direction and the other way.


Knees movement:Knees movement: You have to do circles going one wayYou have to do circles going one way

and the other. You can also kick your bottom to move theand the other. You can also kick your bottom to move the

knees.knees.


Legs movements:Legs movements: Move them doing straight lines Move them doing straight lines

forwards and backwards, and from the left to the forwards and backwards, and from the left to the right, orright, or

in the other way.in the other way.


Hips movement:Hips movement: You have to do circles with your You have to do circles with your hips.hips.


Wrist movement:Wrist movement: Join the hands and move them Join the hands and move them doingdoing

circles in all directions.circles in all directions.


Elbow movement:Elbow movement: You have to move your arms You have to move your arms forwards forwards

and backwards flexing your elbows.and backwards flexing your elbows.


Shoulders movement: You have to do small circles movingShoulders movement: You have to do small circles moving

your shoulders.your shoulders.


Arms movement:Arms movement: Move your arms doing big circles Move your arms doing big circles as ifas if

you were swimming or opening and closing them.you were swimming or opening and closing them.


Neck movement:Neck movement: You have to do semicircles with your neck You have to do semicircles with your neck

from the left to the right or the other way.from the left to the right or the other way.


When we have finished the joint movilisation we start When we have finished the joint movilisation we start withwith

activation. It consists in running in different ways to activation. It consists in running in different ways to prepareprepare

our locomotive, cardiovascular and respiratory sistems:our locomotive, cardiovascular and respiratory sistems:

- Locomotive sistem:- Locomotive sistem: It’s the responsible of the It’s the responsible of themovements.movements.- Cardiovascular sistem:- Cardiovascular sistem: It’s the responsible of the It’s the responsible of theblood’s circulation around the body.blood’s circulation around the body.- Respiratory sistem:- Respiratory sistem: It’s the responsible of the It’s the responsible of the

breathing.breathing.


Activation is divided into these Activation is divided into these exercises:exercises:

- Run with tiptoe- Run with tiptoe- Kicking the ass- Kicking the ass- Sidewards- Sidewards- Backwards- Backwards- Crossing legs and moving arms- Crossing legs and moving arms- Heidi with arms- Heidi with arms- 3 steps and jump- 3 steps and jump

ACTIVATIONACTIVATION

Run with tiptoe:Run with tiptoe:


Kicking the ass:Kicking the ass:


SidewardsSidewards


BackwardsBackwards

ACTIVATIONACTIVATIONCrossing legs and moving Crossing legs and moving

armsarms


Heidi with arms:


3 steps and jump:3 steps and jump:

GAMESGAMES

Last part of the warm up are games, here is one that youLast part of the warm up are games, here is one that you

can practise:can practise:

Chains:Chains: One person has to catch somebody, if he or she One person has to catch somebody, if he or she

catches a person, they must join their hands and catchcatches a person, they must join their hands and catch

somebody else, every even number of people they have somebody else, every even number of people they have toto

divide in two chains. This game ends when everybody isdivide in two chains. This game ends when everybody is

catched or when time is over. catched or when time is over.

GAMESGAMES

Packages:Packages: People make groups of 2 and People make groups of 2 and one starts going after the other one. If one one starts going after the other one. If one catches the other, they have to change catches the other, they have to change the catcher and run into another package.the catcher and run into another package.

High bull: There are one or two catchers High bull: There are one or two catchers and the other people have to go an a high and the other people have to go an a high place, he or she can’t stand on that place place, he or she can’t stand on that place more than 10 seconds. more than 10 seconds.

GamesGames

Declare the war:Declare the war: Someone has the ball Someone has the ball and he or she throws the ball to the air and he or she throws the ball to the air saying “I declare the war to…” and the saying “I declare the war to…” and the selected person has to kill someone with selected person has to kill someone with the ball.the ball.

Frisbie: You have to throw it to other Frisbie: You have to throw it to other person and if he or she misses the pass he person and if he or she misses the pass he has to throw the fribie into the basket. If has to throw the fribie into the basket. If he or she misses the throw that person is he or she misses the throw that person is out of the game.out of the game.

GamesGames

Killer: There are two teams in two different Killer: There are two teams in two different fields. One team has to try to beat the fields. One team has to try to beat the other by touching someone with a ball. other by touching someone with a ball. The last team standing is the winner.The last team standing is the winner.

The Hawk: Someone stands on the line in The Hawk: Someone stands on the line in the centre of the field, the others have to the centre of the field, the others have to try to cross the line without been touched. try to cross the line without been touched. If someone touches you, you have to catch If someone touches you, you have to catch the rest of the people.the rest of the people.

THE ENDTHE END

I hope you enjoyed itI hope you enjoyed it

warm up

Entertainment & Humor

arms movement

activation run

activation heidi

ankle movement

neck movement

shoulders movement

hips movement

knees movement