This document provides instructions and benefits for various warm-up exercises. It describes how to perform exercises like ankle circles, knee circles, leg swings, hip circles, arm stretches, wrist circles, shoulder circles, arm circles, neck circles, chin stretches, running, running to the side, butt kicks, running with high knees, carioca, and various team sports like dodgeball, basketball, team handball, volleyball, and floorball. The warm-up exercises are intended to increase flexibility, mobility, and performance while decreasing the risk of injury.

1. Warm up
By Ria

2. Why to do warm up ?
• Warm up is very important for people who do
a lot of sprts. Because the risk of muscle injury
is decreased by warming up. When you warm-
up your strenght , preformance and joint
flexibility, mobility is increased. Allsow
warming-up improoves your posture.

3. Ankle Circles
• How
• Resting your calf on a low bench or a rolled up towel, use your foot
to draw circles in both directions or write the letters of the alphabet in
the air.
• Benefits
• This exersise Returns flexibility and sensory awareness to the
musucles and ligaments of the sprained ankle.
• It also exercises the Ankle Stabilizer Muscles in a nice gentle way.

4. Knee circles
• How
1. Stand with your feet together. Bend your legs and squat down slightly.
Put your hands on your knees so that your palms cover your kneecaps.
• Keep your feet firmly on the ground and your eyes focused on your toes.
2. Slowly and gently begin moving your knees in small, clockwise circles.
Don't make the circles too big – keep your knees above your toes.
If your feet lift up, it means your knees
are moving around too widely.
Do 10-15 circles then repeat in the other direction.
Build up to 25-30 circles in each direction, or simply do the
exercise for a couple of minutes 2-3 times a day
Benefits
Strengthens your knees and ankles
Relieves pain and stiffness in your knee and ankle joints

5. Leg swing
How
• Stand next to a wall and hold on to it with one arm.
• Swing the leg closer to the wall as high as you can.
• keep your hips loose and relaxed the during the exersise.
Benefits
• The leg swing is a great warm-up for the lower body, it
helps to loosen up the hips.

6. Hip circles
How
• Stand with your feet parallel and hip wide.
• Place your hands on your hips.
• Circle your hips clockwise without moving
your feet or your shoulders.
• Continue to circle your hips for 30 seconds.
• Reverse direction. Circle your hips counter
clockwise for 30 seconds.
benefits
• This exercise can improve the mobility and
flexibility, of your lower back. It cam allso
improve your posture

7. Arm streching
How:
• Extend one hand down the center of your back, fingers
pointing downward.
• Use the other hand to grasp the elbow.
• Exhale slowly, pulling gently downward on
your elbow, aiming to take your fingers
along your spine
Benefits
• Streching your arms is extremely important
To people who do weightlifting because
once the muscles are warmed they will be
less likely to tear.

8. WRIST CIRCLES
How
• Interlace fingers, hold palms and forearms
together, circle the wrists in a clockwise
motion 12 times then rotate in a counter
clockwise motion 12 times.
Benefits
• It will help you relax tense muscles.
• Great for people who write a lot

9. Schoulder-circles
How
• In a smooth, continuous motion, make a circle with your
shoulders: Raise them up toward your ears, pull them
together behind you, lower them to a resting position, then
roll them forward. Repeat 10 times
Benefits
• Joint mobility, flexibility and increased range of motion in
the arms.

10. How
Arm circles
• Stand with your arms hanging at your sides.
• Extend your arms out on each side of your body and
begin making circles with both arms.
• Continue making circles til you meet your goal.
Benefits
• if you do any type of resistance exercising or weight
training, warm up with arm circles. Arm circles also help
warm up the body for running.

11. Neck-circles
How
• Relax your shoulders, arms and face.
• Circle your head
• Repeat in other direction.
Benefits
• Prevents tension build up from the neck.
• Contributes to a healthy spine circulation.
• Keeps your spine flexible.

12. Chin & Throat Stretch
How
• Place your lower lip on your top lip.
Keep it there throughout the exercise.
• Inhale slowly and deeply through your
nose as you slowly and gently raise your
chin until you are looking directly above
your head. Hold the position for a
second or two.
• . Exhale as you slowly bring your head
back down to the starting position.
Benefits
• Whit this exersize you can get rid of your
double chin and flabby neck

13. Running
How
• Moove rapidly by foot
benefits
• Running is god for losing
weight, staying in shape
and improving body
composition.

14. Running to the side
How
• Step out to the left with left
foot, then bring your right
foot in next to it as you step
out again with left foot
(don’t cross legs in front of
each other).
Benefits
• Good exersise for your legs

15. Butt kicks
How
• Start jogging in place. Begin to quickly
bring your heel up toward your buttock.
Benefits
• Butt kicks are one of the best ways to
warm up your leg muscles and increase
your circulation and core body
temperature. If you’re a runner, you may
notice that butt kicks improve your
running posture and stride, too.

16. Running knees high
How
• Run with your back straight and head
up, taking your hands up high by the side of
your head, while lifting your knees as high as
they can go.
Benefits
• Great exersise

17. carioca
How
• Move laterally, alternating front and
behind crossover steps. Focus on
keeping your hips solid and stable.
Don’t let them sink and rise with your
lateral movement. Land softly on the
balls of your feet. Repeat the drill,
leading with the opposite leg.
Benefits
• This is a great drill for developing
lateral speed, lateral agility and great
footwork.

18. dodgeball
• Dodgeball is variety of games where the main
objective of each team is to eliminate all
members of the opposing team. That is done
by hitting them with thrown balls, catching a
ball thrown by a member of the opposing
team, or forcing them to move outside the
court boundaries when a ball is thrown at
them.

20. basketball
• Basketball is a team sport in which two teams
of five players try to score points by throwing
or "shooting" a ball through the top of a
basketball hoop while following a set of rules.
Basketball is one of the world's most popular
and widely viewed sports.

22. Team handball
• Team handball is a team sport in which two
teams of seven players each pass a ball to
throw it into the goal of the other team. The
team with the most goals after two periods of
30 minutes wins.

24. volleyball
• Volleyball is a team sport in which two teams
of six players are separated by a net. Each
team tries to score points by grounding a ball
on the other team's court under organized
rules.

26. Floor ball
• Floor ball, a type of floor hockey, is an indoor
team sport which was developed in the 1970s
in Sweden. Floor ball is played on flat floor
surfaces. Players on each team attempt to
shoot a ball into a goal using sticks, usually
with a sligtly curved end. Floorball is different
from street hockey because floorball doesn’t
require rollerskates.