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