The warm up has two parts: movilitation and activation. Movilitation involves soft exercises to warm up joints, starting from low body parts and moving up. Activation includes harder running exercises like high knees, sprinting, side shuffling, and more. Games can also be played as part of the warm up, such as hawk where one person tries to tag others running across a line, or tug of war using a rope. The goal of the warm up is to prevent injuries through gradually increasing intensity before the main workout.

1. Warm up

2. Definition
n
The warm up is a serie of training
exercises you do before doing hard
exercises to prevent injuries. The
warm up is divided in two parts:
• Movilitation
• Activation

3. Movilitation
 In the movilitation part there are soft
exercises to train our joints.
 Normally we start from the low part of our
body and we finish with the high part of it.
 The following are the steps you have to go
on to do the movilitation part.

4.  Ankle: you have to move it side to side.
• Knees: you put your hands on them and
you start doing circles.

5.  Hip:
you put your hands on it and you have to
move doing circles.
 Shoulders: you have to move them up and
down.

6.  Neck: you have to move the neck doing circles.
 And that´s all for movilitation part.

7.  Activation part it’s harder you have to run doing
differents tipes of movements.
 There are many tipes of movements and you can
try to do one or two different new movements
each time you warm up.
 The following are the steps you have to go on to
do the activation part.

8.  Heidi with arms: you have to run jumping
moving your arms doing circles.
 Spring: you have to run the faster as you can.

9.  Runningputting your ankles in the bottom: you
have to run touching your bum with your feets.
3 steps and jump: during you are running each 3
steps you have to run.

10.  Lateral steps: you have to run side to side.
 Sideway crossig your legs:you have to run
crosing your legs.

11.  Running
backward: you have to run
backwards.
 These are some exercices you can do but
there are more so train and have a good
time inventing some more.
 But that’s not all you can train too doing
some games.

12.  Hawk: a person is on line in the center of
the court and everyone have to run and
cross it with out been taken by the hawk.
 Thestring: there are two groups each one
at one side off the string you have to pull
an the winner is the stronger group.
 Theseare some examples of games but
you can do any game to warm up.