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:
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...
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
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!