WARM-UP PART

Vegetative activation:

To start warming up we are going to run three laps.

Joint mobility:

First of all, we start by moving our ankles (ankle rotation).

Then, we move our knees.

We continue with the waist.

Next, we move our wrists (wrist rotation)

Finally, me move the neck.

Iman

Stretching:

For this phase we will perform flexibility exercises to stretch the following muscles:

-Quadriceps

-Hamstrings

-Aduptors

-Triceps

-Deltoids

-Neck

To perform the quadriceps stretch, we stand in vertical position, take our right ankle with our right hand and gently raise the heel up and back until we feel a stretch in the front part of the  thigh for 15 or 20 seconds, then we repeat the process with the left leg.

To perform the hamstring stretch, we stretch our legs as much as possible without releasing the tips of our feet. We maintain knee extension for 15 seconds.

To stretch the aduptors we must stand with our legs quite apart and shift the weight to one side by slightly bending the knee. We must feel the stretch in the opposite leg that remains extended. We do this for 15 or 20 seconds and the we do the same process but with the other leg.

To stretch the triceps, we will take one of the shoulders to the other side of the body towards the opposite shoulder. We will maintain this position for 15 seconds and do the same process with the other arm.

Finally, we stretch the neck using circular kovements for about 15 seconds.

Laura

Running and displacements:

In the displacaments exercises, each person will have to move or run from one side to the other doing specific movements, some examples are:

-Running with your knees up rto your chest.

-Running raising your legs behind you.

-Running backwards.

-Running sideways

-Do a sprint

Cristina

Specific warm-up:

The specific game consists of a "Tic-Tac-Toe". The players stand behind the net and throw the shuttlecock into the hoops to make the Tic-Tac-Toe.

Elsa