warm up

GOOD WARM UP

1.- General activation

• Jumping jacks: 30 seconds

• Knee raises in place: 30 seconds

• Back heels: 30 seconds

• Single leg jump: 30 seconds

2.- Articular movility

• Arm circles: 10 forward and 10 backward

• Hip circles: 10 to each side

• Trunk rotation: 10 reps

• Knee circles: 10 to each side

3.- Stretches

• Leg and gluteal stretching: 30 seconds to each side

• Touching the toes with movement: 10 reps

• Dynamic strides: 5 reps to each side

• Leg swing: 10 reps to each side