GENERAL WARM UP

GENERAL WARM UP:

PHASE	ACTIVITY	GRAPHIC
1 Movement of main joints. Neck Shoulder Elbow Wrist Finger Waist Hip Knees Ankles	Ankle rotation Knee bends Hip circles Legs swing Trunk side bends Torso twists Swing your arms Arm circles Elbow rotations Wrist movement Flex your elbow Extend your elbow Draw circles with your shoulders.
2 General coordination exercises	Walk Jog Jump Jog forward or backward Do side steps Do crossover steps Walk and move your arms around in a circle Two hops with one foot and two steps with the other When the whistle sounds touch the ground with your hand, keep your back straight. Take two steps and touch the ground with one hands When the whistle sounds jump with your arms in the air.
3 High intensity exercises	Run with knees up Run with heels up Run with big steps Run from slow to faster. Run from fast to slower Do a sprint Do sit ups Do squats Do press ups Skip
4 Stretch exercises	Bend from your waist Kneel Get down on your hands and knees look at the ceiling Lie on your back, stomach or right side and extend your arms. Stand with legs together, up your arms. Kneel, arms extended at shoulder level. Stand, hands on your hips, extend your back Knees bent, arms apart, give a hug to your knees. Stand with your left foot and hold the right  foot with your left hand. Bend your trunk and touch your right and left foot with knees extended.