Warm up


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Warm up

  1. 1. WARM UP Done by: Juan Manuel Picón Paredes Class: 3ºB
  2. 2. INTRODUCTION <ul><li>A warm up is a group of exercises that you must do before start doing a sport, people do this to prevent or avoid injuries. It’s divided in two parts: Joint movilisation and Activation. </li></ul><ul><li>It helps you to be ready for exercises, to increase your results and your heart rate and also your breathing capacity. </li></ul>
  3. 3. HOW TO DO A GOOD WARM UP <ul><li>JOINT MOVILISATION: Is the part where you </li></ul><ul><li>prepare your joints. It’s divided into different </li></ul><ul><li>movements. </li></ul>Joint: Part of the body where two bones join together.
  4. 4. HOW TO DO A GOOD WARM UP <ul><li>Ankle movement: Move the ankle doing circles in one </li></ul><ul><li>direction and the other way. </li></ul>
  5. 5. HOW TO DO A GOOD WARM UP <ul><li>Knees movement: You have to do circles going one way </li></ul><ul><li>and the other. You can also kick your bottom to move the </li></ul><ul><li>knees. </li></ul>
  6. 6. HOW TO DO A GOOD WARM UP <ul><li>Legs movements: Move them doing straight lines </li></ul><ul><li>forwards and backwards, and from the left to the right, or </li></ul><ul><li>in the other way. </li></ul>
  7. 7. HOW TO DO A GOOD WARM UP <ul><li>Hips movement: You have to do circles with your hips. </li></ul>
  8. 8. HOW TO DO A GOOD WARM UP <ul><li>Wrist movement: Join the hands and move them doing </li></ul><ul><li>circles in all directions. </li></ul>
  9. 9. HOW TO DO A GOOD WARM UP <ul><li>Elbow movement: You have to move your arms forwards </li></ul><ul><li>and backwards flexing your elbows. </li></ul>
  10. 10. HOW TO DO A GOOD WARM UP <ul><li>Shoulders movement: You have to do small circles moving </li></ul><ul><li>your shoulders. </li></ul>
  11. 11. HOW TO DO A GOOD WARM UP <ul><li>Arms movement: Move your arms doing big circles as if </li></ul><ul><li>you were swimming or opening and closing them. </li></ul>
  12. 12. HOW TO DO A GOOD WARM UP <ul><li>Neck movement: You have to do semicircles with your neck </li></ul><ul><li>from the left to the right or the other way. </li></ul>
  13. 13. HOW TO DO A GOOD WARM UP <ul><li>When we have finished the joint movilisation we start with </li></ul><ul><li>activation. It consists in running in different ways to prepare </li></ul><ul><li>our locomotive, cardiovascular and respiratory sistems: </li></ul><ul><li>- Locomotive sistem: It’s the responsible of the </li></ul><ul><li>movements. </li></ul><ul><li>- Cardiovascular sistem: It’s the responsible of the </li></ul><ul><li>blood’s circulation around the body. </li></ul><ul><li>- Respiratory sistem: It’s the responsible of the breathing. </li></ul>
  14. 14. HOW TO DO A GOOD WARM UP <ul><li>Activation is divided into these exercises: </li></ul><ul><li>- Run with tiptoe </li></ul><ul><li>- Kicking the ass </li></ul><ul><li>- Sidewards </li></ul><ul><li>- Backwards </li></ul><ul><li>- Crossing legs and moving arms </li></ul><ul><li>- Heidi with arms </li></ul><ul><li>- 3 steps and jump </li></ul>
  15. 15. ACTIVATION <ul><li>Run with tiptoe: </li></ul>
  16. 16. ACTIVATION <ul><li>Kicking the ass: </li></ul>
  17. 17. ACTIVATION <ul><li>Sidewards </li></ul>
  18. 18. ACTIVATION <ul><li>Backwards </li></ul>
  19. 19. ACTIVATION <ul><li>Crossing legs and moving arms </li></ul>
  20. 20. ACTIVATION <ul><li>Heidi with arms: </li></ul>
  21. 21. ACTIVATION 3 steps and jump:
  22. 22. GAMES <ul><li>Last part of the warm up are games, here is one that you </li></ul><ul><li>can practise: </li></ul><ul><li>Chains: One person has to catch somebody, if he or she </li></ul><ul><li>catches a person, they must join their hands and catch </li></ul><ul><li>somebody else, every even number of people they have to </li></ul><ul><li>divide in two chains. This game ends when everybody is </li></ul><ul><li>catched or when time is over. </li></ul>
  23. 23. GAMES <ul><li>Packages: People make groups of 2 and one starts going after the other one. If one catches the other, they have to change the catcher and run into another package. </li></ul><ul><li>High bull: There are one or two catchers and the other people have to go an a high place, he or she can’t stand on that place more than 10 seconds. </li></ul>
  24. 24. Games <ul><li>Declare the war: Someone has the ball and he or she throws the ball to the air saying “I declare the war to…” and the selected person has to kill someone with the ball. </li></ul><ul><li>Frisbie: You have to throw it to other person and if he or she misses the pass he has to throw the fribie into the basket. If he or she misses the throw that person is out of the game. </li></ul>
  25. 25. Games <ul><li>Killer: There are two teams in two different fields. One team has to try to beat the other by touching someone with a ball. The last team standing is the winner. </li></ul><ul><li>The Hawk: Someone stands on the line in the centre of the field, the others have to try to cross the line without been touched. If someone touches you, you have to catch the rest of the people. </li></ul>
  26. 26. <ul><li>THE END </li></ul><ul><li>I hope you enjoyed it </li></ul>
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