Warm ups can be fun…

1. Warm ups can be fun… • Identify a small-ish area where a group of people can run around • Jog round the area, changing direction & side-stepping each other continuously. It should be chaotic, not everyone running in the same direction round the outside (2-3 mins) • ‘high-5 baby’ – using both hands, high 5 others as you job around the area (1-2 mins). Raise shoulders & hands high • Repeat with ‘low-5 baby’ – drop shoulders and dip knees (1-2mins)

2. Keep going… • Continue with chaotic directions, and start to skip – swing arms, high knees (1-2mins). Then move onto rapid high knee lifts – small steps (1min) • Switch to squeezing your thighs – feet up towards your bottom, head up, knees just in front of your hips (1-2mins) • Then take large strides, and drop back knee into a lunge every couple of steps (don’t forget to keep changing legs and direction!) (1-2mins)

3. Nearly done… • Move onto jumping lunges – spring off your back foot, raise your front knee (1-2mins) • Next, heel flicks – kick out feet ahead of you with toes pointing upwards (1-2 mins) • Then, take a short step, raise toes and sweep hands along the ground (feel stretch in hamstring) (1-2mins)

4. Finally… • Return to high 5s and low 5s – alternate between them, and remember to continually change direction • You should now be nice and warm

5. Thanks • Paul Murgatroyd For the ideas and demonstrating them at the 2012 Coaching Conference • Helen Marsden For preparing thissummary of Paul’s presentation.