Warm-up

/conditioning
Exercises
The warm-up should include stretching and exercises of moderate
intensity that cause sweating and increase in muscle
temperature. Another important practice to follow in an exercise
program is to gradually start the exercise session and gradually
taper off at the end. The warm- up or conditioning exercise allows
various body system to adjust to increase metabolic demands.
In conditioning Exercises:
• Warm-up should be appropriate for the performer and the sports
activity involved.
• Warm-up should include some stretching exercises as well as
movements related to or similar to the activity that is about to be
performed.
• Warm- up be intense enough to raise body temperature and cause
sweating.
• Warm-up probably should begin to be reduced 10 minutes to 15
minutes prior to performance and should terminate approximately 5
minutes before performance.
JOG IN PLACE ROPE JUMPING
• Jump slowly for 60 seconds.
• Jog slowly in place for30-60 seconds.
• Keep your elbows close to your sides.
• Lift your knees as shown. • Turn the rope with small circular motion of your
hands and wrist and jump high enough to clear
the rope.
NECK STRECTH ARM AND SHOULDER STRECTCH
• Bend your neck alternately to the left, right, • Interlace your fingers straighten and lift
front, and to the back.
the arms to produce strength/stretch in
• Hold each position for 5 seconds and do 2
repetitions. Do not rotate your neck each the arms, shoulders and chest. Hold for
movement must distinct. 15-30 seconds. Do onset.
TRICEPS AND SHOULDER STRETCH SIDE STRETCH
• Gently and slowly pull the elbow • Keep your hips facing front and bent
behind the head. Hold for 15 to 30 to the left. Hold for 5 to 10 seconds
seconds and reverse arms. Do one set. and repeat to the right side. Do 3
repetitions on each side.
CALF STRETCH CHEST STRETCH
• While standing, place your left foot near the • Place flat palm of right arm against a wall.
wall. Keeping the right floor flat on floor, move Slowly rotate forward until you feel the stretch
right leg back until you feel the stretch in the calf in your chest.
muscle. Hold an easy stretch for 10-30 seconds. • Hold the stretch for 10-30 seconds. Stretch the
• Do not bounce. Stretch the other leg. other side.
SHOULDER STRETCH QUADRICEPS STRETCH
• Extend your left arm in front of your body. • Supporting your body with your left arm
Using the wrist, place the right wrist against a solid object, grab your left toes with
underneath and pull inward toward your body, right arm. Pull your heel up to your buttocks
while keeping the left arm extended. until you feel the stretch in your thigh.
• Hold for 10-30 seconds. Stretch the other side. • Hold for 10-30 seconds. Stretch the other
side.
FOREARM STRETCH INNER THIGH STRETCH
• Extend your arm. Using your left hand, • While seated, pull both feet inward toward
pull your finger tips back toward your the body. Grab your feet with your hands,
body until you feel the stretch in your while using the elbows to press downward
slightly on the knees. You should feel this
forearm. Hold the stretch for 10-30
stretch in your inner thighs. Hold for 10-30
seconds. Repeat using the other arm. seconds.
“CAT” BACK STRETCH
• To stretch the upper back, hands and
knees should be on the floor. Just as cat
would do slowly lift your back up toward
the ceiling and hold in place for 10-30
seconds.
“SPINAL TWIST”
While seated, extend the left
leg in front of you. Bend your
right leg, placing your right
foot on the outside of the
left knee. Extend your right
arm behind you to support
your body. Place the left arm
on the outside of the right
leg. Slightly twist the torso
using your left arm until you
feel the stretch in your side.
Hold for 10-30 seconds.
Stretch the other side.
HAMSTRING STRECTH
• While seated, extend the left leg in
front of you. Bend your right leg,
placing the bottom of your foot on
the inside of the left knee. Place your
right hand on top your left hand.
• while keeping the lower back
straightened, reach toward your left
foot.
• Hold this for 10-30 seconds. During
this stretch, keep the foot of the
straight leg upright with the ankle
and toes relaxed. Repeat for the
right.
Everyone can learn to stretch, regardless of age or
flexibility. regular stretching program can help lengthen
your muscles and restore youthful activity.

• To relax your mind and “time-up” your body.

• To preserve range of motion
• To maintain flexibility
• To prevent injury during exercises
• To prepare the muscles for more vigorous activity
• To help develop body awareness
• To promote circulation.