Warm-up Alberto y Dary

Warm-up

Alberto Porras Poses Dary Matos González

Índice

Mod. ig situ.

General W.

Streching

Specific W.

C. Activation

Ex. without eq.

Joint mobility

Ex. with eq.

Inc. intensity

General Warm-up

Cardiovascular Activation

Horizontal movement doing diferent execises:-Forwards arm circumduction (go once and come back)-Backward arm circumduction (go once and come back) --Skipping (go once) -Backskipping (come back) -Lateral movement (left and right) -Run and jump to the signal (go once and come back)

Joint mobility

-Ankles: Ankle rotation, both left and right (10 times) -Knees: With your knees together, rotate them left and right. (10 times) -Hips: With stationary feet, rotate your hips. (10 times) -Shoulders: Move your shoulders doing circles moving forwards and backwards (10 forwards 10 backwards) -Wrists: Wrist rotation left and right. (10 times each) -Neck: Rotate slowly left and right (10 times one way and the other one)

Increased intensity

FOXES, CHICKENS AND SNAKES The students are divided into 3 groups of the same number of people: foxes , chickens and snakes. Each group has a prison in separate areas of the field. The objective of the game is to try to "eat" your opponents, while trying to prevent them from eating you. But foxes can only eat chickens, chickens can only eat snakes, and snakes can only eat foxes. When a fox catches a chicken, it will take it to its prison, and the chickens will do the same when they catch a snake and the snakes when they catch a fox, which will take them to their respective prisons. We can save our companions who are in the jail, high-fiving his hand, but we cannot stay stuck to our jail to prevent the other teammates from saving each other. The team that has the most people in its jail will win the game.

Streching

10-15 secs each

Adductors

Deltoid

Pectorals

Triceps

Femoral biceps

Biceps

Calves

Cuadriceps

Hamstrings

Specific Warm-up

Ex. without equipment

Two groups have to be made, and every player of each group has a number asigned.A person is located at the same distance between both groups, holding a "pañuelo" and shouts a number. The player whose number has been shouted has to grab the "pañuelo" and bring it to its side, without the enemy player with the same number catching him first.

Ex. with equipment

We need 2 players for this exercise. The first player passes the ball to the second, who is looking directly at them, then, the other one passes back, and the first one does a layup. The passes have to be made qih diferent passing techniques.

Mod. in game situations

"21"In this game, 2-5 players shoot and try to score exactly 21 points. If one players misses, the next player has to shoot from the position he caught the ball in. If you do score, you shoot from the position you catch the ball. If you dont get exactly 21 points, you have to score 10 more.

Thanks