The Warm-Up

Warming-up is a basic part of Physical Education. We do it everyday, so it is the first thing you must learn.

WHAT IS A WARM-UP?

A warm-up is a series of exercises you dobefore physical activity.

For example, before playing an intense sport, you can run slowly to warm-up your muscles and your heart.

Warm-ups must prepare the muscles for the activity.

There are very different types of warm-ups, (high intensity, low intensity, for basketball, for tennis…)

So, the warm-up volleyball players do is different from the one football players do.

Warm-ups are specific to the sport or activity you practice.

Benefits of warming-up:

If you do a good warm-up, you can get:

1) Protection against injuries
2) Better performance

And also:

-You increase your body’s temperature -Your joints move more efficiently
-Oxygen in the blood travels faster -Muscles move faster and with more strength
-Your muscles extend further and are more elastic -You react more quickly

 

PARTS OF A WARM-UP:

1. Movements of your joints.

This is the first part, and it must have a low intensity. We move our arms in circles forwards and backwards, we draw circles with our hips…

2. A small run.

This is to warm-up your heart and lungs, and also your muscles.

3. Exercises similar to the sport or game you are going to play.

In this part, you warm-up the muscles you use in the sport or activity.

This part must increase in intensity. The intensity must start slow and continuously increase.

It must end at an intensity similar to the sport or game you are going to practice.

4. Stretching of your main muscles.
This makes your muscles more flexible, prevents injuries and also helps your muscles to develop more power.

El calentamiento

Warm – Up

Physical Movement Joint Mobility Total Movement Excercises for Pairs
  • Walk
  • Run
  • Jog
  • Side-step
  • Tip-toe
  • Walk on your heels
  • Walk Backwards
  • Run Backwards
  • Ankles
  • Knees
  • Hips
  • Shoulders
  • Elbows
  • Wrists
  • Fingers
  • Neck
  • Side-Step crossing you feet
  • Side-Step crossing your arms
  • High Knees – Backwards kicks
  • Touch feet with opposite hands
  • Move your arms in a circle
  • Clapping in front and behind
  • Clapping above and under your legs
  • Run and move your hips
  • Side-Steps with clapping and jumping
  • Side -step with turns.
  • Run, Jump and touch shoulder to shoulder
  • Jump over your partner
  • Hold your partner so he can’t run