Prepare players for a game by increasing core body temperature.
Active warm up stretches to prepare muscles for activity.
Diagram 1. Set-Up Arrangement
Players perform the runs in groups of 3/5, 2 groups (Group A and Group B).
Cones are placed at 10, 20 and 30yrd intervals.
The width is the choice of the coach (approx 20yrds).
Players perform their own active warm up actives 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 activities 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.
Groin Twists - (Ins and Outs)
Calf Stretches (Bouncing on Tip toes, don't let heels touch the ground)
Quick feet (As many touches on the ground as possible, fast feet)
Acceleration Runs (Building up acceleration slowly through the 10yrds, i.e. - 10%-100%).
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.
Players should be drinking water during warm ups also.