L'échauffement complet en EPS version anglais

EPS Warm-up Version anglaise

Valid from 6th to 3rd

HUMAN BODY

THE HUMAN BODY

How is it constituted?

QUICK REMINDER : THE HUMAN BODY

Uppe limbs

Lower limbs

QUICK REMINDER : THE HUMAN BODY

Uppe limbs

Lower limbs

QUICK REMINDER : THE HUMAN BODY

Uppe limbs

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Lower limbs

Les membres inférieurs

QUICK REMINDER : THE HUMAN BODY

MUSCULATURE

THE SKELETON

BONES

MUSCLES

Muscle groups

Joints

QUICK REMINDER : THE HUMAN BODY

-et-

Muscles

Joints

Cervical

Trapezoids

Shoulders

Deltoïdes

Elbows

Pectorals

Back

Wrists

Triceps

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Fingers

Biceps

Forearm

Waist

Buttocks

Basin

Quadriceps

Knee

Hamstrings

Adductor

Ankles

Twins

Articulation : in blue Muscles in front : in red, Muscles behind: in black

WARM-UP

WARM-UP

1- Cardiopulmonary activation 2- Active-dynamic stretching

The warm-up in 2 steps

CARDIOPULMONARY ACTIVATION

Heels to the buttocks

Knee raise

Not driven to one side*

Staggered steps*

Little jogging 6 minutes Then…

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Leaping strides

Rear stroke

Straight legs

Steps crossed*

*Variants of the arms: Add circles of front arms, arms of defense, **Variations of the legs: Climb from the right knee with the left leg, ... stretched…

ACTIVE-DYNAMIC STRETCHING

LA MUSCULATURE

THE SKELETON

BONES

LES MUSCLES

Muscle groups

Joints

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Active-dynamic stretching

« Contract» 8 sec

« Energize » 8 sec ou 8 fois

« Stretch» 8 sec

CERVICAL - TRAPEZIUS

Stretch « 8 sec » Contract « 8 sec » Energize « 8 times »

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My head resists hand pushing (front, back, sides)

I gently stretch my neck to the side

SHOULDERS - DELTOIDS - TRICEPS - DORSAL

Stretch « 8 sec » Contract « 8 sec » Energize « 8 times »

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Push with the elbow to the top against the hand

Stretch by bringing the elbow down

Forwards, backwards, one after the other, ...

shoulders - deltoids - biceps

Stretch « 8 sec » Contract « 8 sec » Energize « 8 times »

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Push with the elbow arm extended against the hand

Perform straight arm scissors.

Stretch by bringing the arm towards the chest

ELBOWS - FOREARMS

Stretch « 8 sec » Contract « 8 sec » Energize « 8 times »

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Bring the arm forward and try to bend the elbow while resisting the force of the other hand

Arm extended palm up Bend the elbow to 90° Return palm down quickly several times

Stretch the arms straight back with the hand extended

WRISTS - HANDS

Stretch « 8 sec » Contract « 8 sec » Energize « 8 times »

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Pushing against the hand that resists with outstretched fingers

Bringing your fingers out to you

Turn your wrists

FINGERS

Stretch « 8 sec » Contract « 8 sec » Energize « 8 times »

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Spread your fingers stretched as far as possible

Clench your fist very hard

Casting spells

WAIST

Stretch « 8 sec » Contract « 8 sec » Energize « 8 times »

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Legs straight, touch the right foot with the right hand and vice versa

Fix the lower body and tilt the bust to the side

Trying to grow taller while resisting hand pressure

HAMSTRINGS

Stretch « 8 sec » Contract « 8 sec » Energize « 8 times »

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Lengthening of the hamstring, bringing the toes towards you

Push the heel into the ground, Bending with your back straight

Quick butt heels

QUADRICEPS

Stretch « 8 sec » Contract « 8 sec » Energize « 8 times »

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Lengthening of the quadriceps, bringing the heel towards the buttocks

Push the foot against the resisting hand

Knee raise

QUADRICEPS - GLUTES

Stretch « 8 sec » Contract « 8 sec » Energize « 8 times »

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Stretching the buttocks, bringing the knees to the chest

Jump squats

Push the foot against the resisting hand

PSOAS

Stretch « 8 sec » Contract « 8 sec » Energize « 8 times »

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Keeping the front knees at 90°, Bring the other thigh down

Keeping the front knees at 90°, Straighten the back leg

Knee raise

ADDUCTORS

Stretch « 8 sec » Contract « 8 sec » Energize « 8 times »

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Adductor stretches

Bring the knees inward pushing against the elbows

Jumping jack

TWINS - ANKLES

Stretch « 8 sec » Contract « 8 sec » Energize « 8 times »

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Drive the heel into the ground Accentuate the stretch bending the front leg

Climb up on your tiptoes then back down

Jump in place

PRINCIPE DE L'ECHAUFFEMENT

I build my warm-up depending on the physical activity of the day…

The list of exercises is not exhaustive… It is quite possible to make more to work the same muscle groups,

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The only requirement?

Stretch Lengthen Energize 8 sec 8 sec 8 sec ou 8 times

GOOD WARM-UP TO ALL AND TO ALL

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ANIMATIONS MADE BY :

Gaëlle MOLINARI, Professor of Physical Education and Sports at Henri BERGSON College in Saint-Cyr-Sur-Loire

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Renaud MOLINARI, Professor of Physical Education and Sports at François RABELAIS College in Tours