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Warm Up : Phase 1

The aim of the ‘raise’ section is to:

  • Body temperature
  • Heart Rate
  • Respiration rate
  • Blood flow
  • Joint viscosity

Although this is often a common practice in the form of a ‘jog around the field’, this is often viewed as a large waste of valuable training time. Whilst the primary aims of this section should match those listed above, it can and perhaps should be performed using exercises or simplified sports-specific movements which will be abundant during the session. For example, this section of the warm-up may include low-intensity, multi-directional movements or dynamic range of motion exercises which will be abundant during the session.

Some examples of raise exercises may include:

  • Sprint technique drills (A-skips, B-skips, Bicycles, Heel cycling, Waterfalls, Star jumps)
  • Planned change of direction drills
  • Squatting, lunging, or crawling