Training:
Warming up should generally be done with every sportive activity. All physical and psychically components will be stimulated
jury will be decreased. With the following exercises you will warm up the muscle groups,
is succeed the best by moving.
un for about 5-10 minutes calmly on one place or through the room. You can jump in between a couple of times.
tretching:
and increased; further the risk or in
th
R
S
ses are light but appropriate movements, which will wake up your body,
Following exerci
stimulate your circulation and make your ankles more flexible.
Please do these warming up exercises more than once before starting your training.
SUGGESTED STRETCHES
The correct form for several basic stretches is shown at the right. Move slowly as you
stretch—never bounce.
as possible. Hold for 15
nd groin.
h
r
nd
ax.
se further stretching of the
r back leg as well. Stretches:
ip
1. Toe Touch Stretch
Stand with your knees bent slightly and slowly bend forward
from your hips. Allow your back and shoulders to relax as you
reach down toward your toes as far
counts, then relax. Repeat 3 times. Stretches: Hamstrings,
back of knees and back.
2. Hamstring Stretch
Sit with one leg extended. Bring the sole of the opposite foot
toward you and rest it against the inner thigh of your extended
leg. Reach toward your toes as far as possible. Hold for 15
counts, then relax. Repeat 3 times for each leg. Stretches:
Hamstrings, lower back a
3. Calf/Achilles Stretc
With one leg in front of the other, reach forward and place you
hands against a wall. Keep your back leg straight and your
back foot flat on the floor. Bend your front leg, lean forward a
move your hips toward the wall. Hold for 15 counts, then rel
Repeat 3 times for each leg. To cau
achilles tendons, bend you
Calves, achilles tendons and ankles.
4. Quadriceps Stretch
With one hand against a wall for balance, reach back and
grasp one foot with your other hand. Bring your heel as close
to your buttocks as possible. Hold for 15 counts, then relax.
Repeat 3 times for each leg. Stretches: Quadriceps and h
muscles.
5. Inner Thigh Stretch
Sit with the soles of your feet together and your knees outward.
Pull your feet toward your groin area as far as possible. Hold
for 15 counts, then relax. Repeat 3 times. Stretches:
7
Quadriceps and hip muscles.
