The warm-up is an essential routine that gets the body prepared for increased blood flow to organs, muscles, ligaments, and tendons. Bringing the core temperature to athletic speed should take at least 5 minutes. 10 minutes is better. Remember - start off marching on the spot slowly and build up the pace gradually.
Make this your warmup routine
Warm up steps
1. Marching: March on the spot, swinging your arms. Do for 1 minute.
2.Shoulder Rolls: Keep marching and roll shoulders forward and backwards.
5 forward, 5 back.
3. Knee Lifts: Lift alternate knees up in front of you. Keep a straight back and bend your supporting knee.
Do for 1 minute.
4.Heel Digs: With feet hip-width apart, bring alternate heels forward. Bend your supporting knee and keep a straight back. Do for 1 minute.
5. Knee Bends: Bend at the knees, keeping them in line with your toes, hands straight out in front. Keep knees supple and do not lock joints.
Do 8 times.
6. Pelvic Circles: Place hands on your hips and gently circle your pelvis in a "D" shape. Keep knees and upper body still.
Do 5 times clockwise, 5 times anti-clockwise.
7. Side Steps: Step side to side with long, easy strides, placing your feet down toes first, heels following.
Do for 1-2 minutes.
8. Leg Curls: Add to the side step (above) by bringing alternate heels up towards your buttocks. Keep knees supple.
Do for 1-2 minutes.
Show me (click video control):
Below is a short video (1.5 mins) that shows all the warmup steps:
For information on stretching after a warm-up (I highly recommend it), refer to the Stretching Institute.
