Dynamic warm up
Dynamic warm up is preferred method of warm up for the above reasons. This helps to prevent injury by “waking the muscles up”.
Dynamic warm up should take approximately 10 mins and involve active movements of main muscle groups that are involved in the following sporting activity. Some examples/suggestions such as:
- Jogging, then jogging high knees, then jogging kicking heel to butt;
- Hip swings forward and backward;
- Body weight squats;
- Jumping jacks;
- Trunk rotations;
- Shoulder rolls progressing into arm circles.