2.  The Warm Up is to stretch the muscles
and move the joins. It reduces the
possibility of have injuries, it is divided in
three parts: join mobility, activation and
stretching.

3.  To increase the breathing. We obtain
more oxygen.
 To increase the heart rate, so we
improve the performance of the activity.
 We prepare the body to avoid injuries.

4. Definition.
 Extension and/or rotation of the joins. We
start with the ankle and finish with the
neck.
Here there is a video of the join mobility:
http://www.youtube.com/watch?v=WFnUCzmtMdg&feature=player_embedded

5.  Ankles: we rotate the right ankle to the left and
then to the right, when you have done it you
change the ankle and do the same.
 Knees: we rotate the knees from outside to inside
and the inverse.
 Hip: we rotate the hip to the left and then to the
right.
 Shoulders: we stretch out the arms and then we
rotate the arms from backward to forward and
then from forward to backward.
 Elbows: we put the arms over the head and then
we move it from forward to backward.
 Wrist: we put the hands together and we move it
to all directions
 Neck: we move the neck from right to left.

6. Definition.
 This part of the warm up consists in run of
different forms. There are several types:
Here the is a video of the activation:
http://www.youtube.com/watch?v=xlsIOjziU5E&feature=player_embedded

7.  Heidi: in this exercise you have to run and raise
your knees, first the right and then the le
 Rotate the shoulders running: you have to run
while you are rotating your shoulders, first you
do this exercise rotating the shoulders forward
and then backward.
 Run with straight legs: in this exercise you have
to run with straight legs.
 Run sideways: in this exercise you have to run
sideways. First you look to the right and then to
the left.
 Spring: you have to run as faster as you can.
 Progression: in this exercise you have to start
slow and then you increase the velocity.

8. Definition.
 In this part we stretch all the muscle of the
body. There are stretching for each part of
our body.
Here there is a video of stretching:
http://www.youtube.com/watch?v=szKny37GZ34&feature=player_embedded

9.  Blacks and whites.
The class is divided in two teams, blacks and whites.
The teenagers are sit backwards in partners. When
the teacher says one of these colours the tennagers
that are in this team have to run and the partners
have to cath them.