The Warm Up

What’s a warm up?The warm up is a series of exercises that we do before doing any sport.Every sport has a specific warm up depending on the type of sport we are going to do.The warm up prepare the body mentally and physically.It consits in two parts the joint movility and the activation.

Benefits of warming up

• Warming up improve the results of the sport , Incresed heart rate , Oxygen travel by the blood with speed , Joints move more efficiently, increase muscles temperature , we get more elasticity of the muscles and we decrease the posibilities of injuries ourself .

What are the joints?

A joint is the location at which two or more bones make contact.

Joint movilityWe move the ankles one side and the other way .

We rotate the knees one way and the other .

We move the legs forwards and backwards some times and then with the other leg

We rotate the hips one side and the other way

We move the shoulders backwards and forwards some times .

We move the arms forward and backwards.

We move the elbows one arm forward the head and the other arm backwards the head.

We put the hands together and move the wrists to the sides.

We move the neck one side and the other way

ActivationThe activation part of the warm up consits in moving the body and activate all the human systems like the locomotor and respiratory systems .

Some exercises are :

Run with the feets on the bottom ,skipping ,Run sideways ,running backwords ,three steeps and jump,Heidy with arms ,spring ,running crossing the legs ,running touching the feets with the hands and we jump and have to clap hands with a partner.

GamesWe play games to warm up like :

-Gavilan:one person put in the middle line of the footbal court and say gavilan and everybody have to run to the other side of the court and if the person of the middle touch somebody he put in the middle with the other person and they had to touch someone.

-Declare the war: all the components of the group put names for example of countries and one person take the ball and say I declare the war to .. And say a name the other person , that person take the ball and he has to say stop and all the people stop and he has to hit the other person with the ball and this person only can do three steeps.

-The circulation:a person do a circuit with hoops and with a partner you have to join any part of the body or the cords of the trainers and you have to jumps one hoop to another but you can’t set foot in the floor out of the circle if you

set foot out of the hoop you are eliminate

-Bomb with hoops:someone put hoops in circle and one is inside one person put inside the middle hoop and he cover his eyes the other people are

passing the hoops the person who throw the hoop have to change places with the person he throws.

-Game with a ball:one person stay in the middle with the ball and the other two groups put the numbers the person in the middle say one number and the two people run to the middle and someone take the ball and the other person have to touch the other person if the person with the ball pass the line win and if the other person touch the person with the ball the person

who touch the person of the ball win .

-Freesbe:You have to pass the freesbe to other people if someone don’t take it and it falls to the ground the person have to throw it to the basket and if the person gets the freesbe into the basket he continue playing if he don’t he’s

eliminate.

-Circuit with spades:the people take the spades in horizontal or in vertical position and a person have to jump ,pass below it or have to roll the spade.

-Bull up:some people are the catchers and the other people have to run and put in some site high but they only can be there ten seconds and then they

have to run again when every body is catch the game ends.

-Game with a string:there are two groups and one person in the middle like a watcher and the groups have to pull the two parts of the string and there is a

line in the middle and one group win when the other group pass that line.

-Hugs: Some people are the catchers and when one catcher catch a person the person have to stand without doing anything and other peson come to your side and give you one hug .

-Love:There are catchers and when one touch you ,you have to duck and another person have to kiss you to be alive.

-The Packages:You put in partners one person behind the other person and all the people put in a circle ,one person have to chase the other person and the person that are chasing have to put in front of one partner and the last person have to run away and the other person have to touch the person who runs and if he touch him the other person have to chase the person who was chaising him before .

More games to warm up:-The mouse and the cat:there is a circle and somebody inside ,the people have to throw a ball from one person to another person and if the person inside take the ball the last person that touched the ball have to put inside.

-Pilla-pilla with a ball: there are two people with a ball and the rest of the people are running in the court and the catchers have to touch a person with the ball and give them the ball but the person with the ball have to get to him bouncing the ball .

-Simon says: one person have to say simon says..(something)and they have to do it but if the person say e.g.play football without saying simon says the people who do it are eliminate .

-Footbal –tennis:there are two teams ,there is a net in the middle and they have to play with a football ball passing it from one side to another.

-The packman: there are two catchers and the oder people have to run in the lines of the court and the catchers have to catch all the people.

ELENA FRÍAS NÚÑEZ 3ºB 7/11/2011