1. Prepare players for a game by increasing core body temperature.
2. Active warm up stretches to prepare muscles for activity.

• Drill No:               WU3
• Age:                    8-Adult                             
• No Players:        4+
• Difficulty:            Easy
• Area/Time:         30yrds  (5-10mins)

Players perfom their own active warm up activies to suit their own training and preparation needs.   The players move in 2 groups or as individuals (as shown in the diagram).

Players should perform these activities to prepare (warm-up) for a game or training session.   Cones are placed 10yrds apart from one another.  The players continue around the track until all the activites are complete.  The players loop around the end cones as they go around the track in an anti-clockwise direction.

Prior to starting the actual warm up routine players are asked to jog around the cones for 3 minutes to increase core temperature.

Activity Section =  Players perform various activites of their choosing.  These may include:
1) Groin Twists - (Ins and Outs)
2) Calf Stretches (Bouncing on Tip toes, don't let heels touch the ground)
3) Lunges
4) Side stepping
5) Side Lunges
6) Backpeddles
7) Quickfeet (As many touches on the ground as possible, fast feet)
8) High Knees
9) Butt Kickers
10) Acceleration Runs (Building up acceleration slowly through the 10yrds, i.e. - 10%-100%).

Jog Section = Players jog back to the beginning cone.

1. During the rest periods players are encouraged to do their own stretches or even static stretches of the muscles groups being warmed at that time.  
2. Players should be drinking water during warm ups also.
3. Good Technique when running.
4. Start sprint activities off alternate legs.

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