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 5, 15 and 20yrd intervals.
The width is the choice of the coach (approx 20yrds).
Players perform 4 different activities as they move around a same track rotating clockwise.
The players move in 2 groups (This can be increase to 3-4 groups.
Players should perform these activities to prepare (warm-up) for a game or training session.
The players continue around the track until all the activities are complete.
Players run clockwise in their groups (groups can be staggered). The groups set off at opposite corners to keep good spacing between the groups. The following activities are performed on each section of the track:
Section A = Acceleration Run (Build up speed gradually over 10yrds in a controlled manner).
Section B = Walk (Slow down from the short sprint.
Section C = perform one of the following activities (1 set each lap):
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.