Pulse raiser:

Domes and dishes  2 minutes long

This warmup is too just increasing the heart rate and breathing rate. Firstly, separate into two
teams, and one team stand on either side of the lines. One team will be “domes” and the other team
“dishes” Domes must try and turn all the cones to make them look like domes whilst the dishes you
to turn all the cones upside down to look like dishes. This will be just a 2 minutes activity to begin
with, the team who wasn’t successful will have to do a foreit.

- Increases heart rate

- Increases breathing rate
- Increases supply of oxygen to the working muscles.

Volleyball A few minutes

For this warmup, you all need to get into a circle. This will be based upon volleyball, so instead of
throwing the ball, you will need to dig or set it.

So the point of this warm up is to keep the ball up, should not hit the ground.

For the first level, someone will dig the ball to someone within the circle, you can catch the ball after
every dig or set on this level.

Second level for this level, its more challenging as the ball can only be caught after two hits, (dig or
set) the ball must be received by the person next to you.

Try go: dig…set…catch.

Stretches 

For stretching, all indivdiuals should get into a line. Its going to be a sequence, for example, the first
person will perform a stretch, for example, a shoulder roll. Then the whole line will repeat it and
once everyone has done that, the second person will add onto the sequence such as an ankle roll. So
you everyone will do a shoulder roll, and then an ankle roll and continue until we get to the last
person.

This is beneficial as if we have a range of stretches to perform from, such as static stretches which
helps with less pain and stiffness, while also increasing blood flow to keep the body pumping.
Whereas dynamic stretching reduces the risk of injury while also increases flexibility.

Dynamic stretches: arm circles/ arm swings/ hip circles/ lunges etc

Static stretches: calf stretch/ upper back stretch/ shoulder stretch/ hamstring stretch

Increases the range of movement at the joints and elasticity of muscles, helping to reduce the risk of
muscle pulls and strain.

Joint mobilization – 2 minutes

Joint mobilisation is a skilled manual technique at improving joint range of motion and reducing pain. So all four of you get
into a circle, I will nominate someone to go in the circle and perform one, Ill give examples if needed. When the selected
person has performed their stretch, everyone mirror it and then they will call someone else’s name to go in the middle and
continue the sequence.

Examples: arm rotations/hip rotations/ open and close the gate/ ankle rotations  improves range or motion and makes
the joint less stiff. Reduces pain in joints.