WARM UP

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WHAT’S WARM UP?

A proper warm up can increase the blood flow to the working muscle, less injury and improved performance. Additional benefits of warming up include physiological and psychological preparation.

BENEFITS OF WARMING UP

Increased Muscle Temperature . A warmed muscle both contracts more forcefully and relaxes more quickly. Also, the probability of overstretching a muscle and causing injury is far less.

- This improves muscle elasticity, also reducing the risk of strains and pulls.

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PARTS OF WARM UP

joint mobilization: we stretch our muscle with simples exercises starting down and going up

FIRST: we start with the ankle and we do circles with it, first one foot and then the other one.

PARTS OF STRECHING

KNEES: we move our knees, puting our hands on our knees and doing circles.

LEGS: we move our leg from one side to another.

PARTS OF JOIN MOBILIZATION

QUADRICEPS: to stretch our quadriceps we have to take our feet with one hand and put the feet on the bottom.

PARTS OF JOIN MOBILIZATION

HIPS: we put the two hands on our hips and we do circles .

PARTS OF JOIN MOBILIZATION

BICEPS AND TRICEPS: we move one arm and we try to touch our back

PARTS OF JOIN MOBILIZATION

WRIST: we put our hands together and we make circles

PARTS OF JOIN MOBILIZATION

SHOULDER: we move our shoulders in circles, we can do at the same time or first one and then the other one.

PARTS OF JOIN MOVILIZATION

ARMS: with the arm do big circles

PARTS OF JOIN MOBILIZATION

NECK AND HEAD: move slowly your neck to one side to another doing like a semicircle

PARTS OF WARM UP

The second part of the warm its call ACTIVATION in this part you have to run at the same time you move your muscles:

- Runing to the side and to the other side

- Runing with the knees up

- Runing with the toes at the back

- Runing juping

- Runing crossing legs

- Runing back

- Spring.

ACTIVATION

GAMES

PASS THE BALL

Materials: the only thing you need its a ball

Explanation: this game is very easy. First we do a big circle and one person is in the centre of it. Then the people around the circle pass the ball from one side to another and the person who is in the centre has to try to catch the ball. If the person in the centre catch the ball another have to put in the centre in his or her place.