• Warm up
  • Warm up

Warm up

Warm-Up Recommendations

To ensure activation and awareness, a 20-40 minute warm-up is recommended before the first training session.

Components of the Warm-Up:

  1. 5-10 Minutes of Jogging and Running Drills:

    • Skippings (with and without a rope)
    • High knees
    • Butt kicks
    • Lateral steps
    • Crossovers
    • Tip jumps
    • Step jumps
    • Acceleration runs
    • And more...
  2. 5-10 Minutes of Stretching and Stabilization:

    • Stretching key muscle groups (thighs, calves, hips, core)
    • Joint mobility exercises (head, shoulders, torso, hip rotations)
    • Strengthening upper body and leg muscles
  3. 10-20 Minutes of Specific Methodology:

    • Twists and jumps
    • Specific jumps (Butterfly, Button, etc.)
    • Jump approaches
    • Landings
    • Rotational exercises
    • Rhythm exercises
    • Wind-up movements
    • Balance exercises
    • And more...

Feel free to get creative with your warm-up! Recommended training equipment includes: jump ropes, yoga mats, resistance bands, small balls, etc.

Don’t forget your water bottle!