Warm ups can be fun

1
Warm ups can be fun

• Identify a small-ish area where a group of people
  can run around
• Jog round the area, changing direction
  side-stepping each other continuously. It should
  be chaotic, not everyone running in the same
  direction round the outside (2-3 mins)
• high-5 baby using both hands, high 5 others
  as you job around the area (1-2 mins). Raise
  shoulders hands high
• Repeat with low-5 baby drop shoulders and dip
  knees (1-2mins)

2
Keep going

• Continue with chaotic directions, and start to
  skip swing arms, high knees (1-2mins). Then
  move onto rapid high knee lifts small steps
  (1min)
• Switch to squeezing your thighs feet up towards
  your bottom, head up, knees just in front of your
  hips (1-2mins)
• Then take large strides, and drop back knee into
  a lunge every couple of steps (dont forget to
  keep changing legs and direction!) (1-2mins)

3
Nearly done

• Move onto jumping lunges spring off your back
  foot, raise your front knee (1-2mins)
• Next, heel flicks kick out feet ahead of you
  with toes pointing upwards (1-2 mins)
• Then, take a short step, raise toes and sweep
  hands along the ground (feel stretch in
  hamstring) (1-2mins)

4
Finally

• Return to high 5s and low 5s alternate between
  them, and remember to continually change
  direction
• You should now be nice and warm

5
Thanks

• Paul Murgatroyd
• For the ideas and demonstrating them at the 2012
  Coaching Conference
• Helen Marsden
• For preparing this summary of Pauls presentation.