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    Warm Up

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    Paulo Barato
    Warming up the muscles and increasing blood flow is crucial. The following are some routines that should be done at a very gentle pace; the tempo can be slowly increased as the player warm-up.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Warm Up

    Uploaded by

    Paulo Barato
    23 views8 pages
    Warming up the muscles and increasing blood flow is crucial. The following are some routines that should be done at a very gentle pace; the tempo can be slowly increased as the player warm-up.

    Original Title

    WARM-UP

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    Warming up the muscles and increasing blood flow is crucial. The following are some routines that should be done at a very gentle pace; the tempo can be slowly increased as the player warm-up.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    23 views8 pages

    Warm Up

    Uploaded by

    Paulo Barato
    Warming up the muscles and increasing blood flow is crucial. The following are some routines that should be done at a very gentle pace; the tempo can be slowly increased as the player warm-up.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 8

    LESSON 2.

    5 WARM-UP AND STRETCHING

    Before doing intensive training, a preparatory routine of warming up


    and stretching is very important. The benefits of warming up and stretching
    are:
    1. The prevention of injury
    2. Increased muscle flexibility
    3. Increased heart rate and blood flow
    4. Setting the mind for training

    Warm-up
    Warming up the muscles and increasing blood flow is crucial. The
    following are some routines that should be done at a very gentle pace; the tempo
    can be slowly increased as the player warm-up.

    Jumping – begin with a slight bounce up and down, using the calf muscle and
    not the knees. Gradually increase the range of motion to a low hop, and
    eventually jump as high as you can, using the spring in your calves.

    Jumping Jack – stand with feet together and arms on the side, bounce with
    your calf muscle while separating your legs and raising your arms sideward or
    upward. Do it until 20 repetitions.

    Stretching Routine

    A good habit to adopt is to start at the top of the body and gradually work
    downward. When stretching, it is important to breathe and to relax. Stretching
    movements should be done slowly and under control. The following routine
    should be performed 15 to 20 times each.
    1. Neck
    a) With the arms and shoulders relaxed, dip the chin to touch the upper
    chest. Return to the natural position, and then lift the chin toward the
    ceiling.
    b) Next, look from side to side, rotating your head through the full natural
    range.
    c) While facing forward, tilt the head from side to side. The feeling is
    that placing your ear down onto your shoulder.
    d) Finish with gentle circles in both directions.

    (a1) (a2) (b& c) (d)

    2. Arm Circles
    a) Hold the sticks, swing the entire arms in a gentle, vertical circle,
    first forward and then backward.

    (1) (2) (3) (4)


    3. Torso Rotation
    a) Holding the sticks with both hands, keep the arms loose and allowing
    to swing freely, rotate the upper body from side to side. The legs
    should be mostly stationary, and the rotation will twist the trunk and
    the lower back.

    (1) (2) (3)

    4. Forward and Back Bending


    a) Stand with the feet slightly wider than shoulder width apart. Bend
    forward to touch the ground between your feet, then swing upward
    and back.

    (1) (2) (3)


    5. Toe Touches
    a) Arms on the side, feet apart, slightly wider. Bring your right hand
    downward and touch your left toe, then back to standing position and

    repeat it to the opposite side.

    (1) (2) (3)

    6. Knee Bends
    a) Go into a squat with the knees together, and then rise up into a knees-
    locked position with the heels down.

    (1) (2)
    7. Forward Lounge
    a) With the hips square to the front, step forward with right foot and bend
    the front leg. Keep the back leg straight for a slow count. Repeat on
    the other side.

    8. Side Lounge
    a) Place the feet twice shoulder width apart. Bend your right knee and
    lean deeply to that side, while keeping the left leg straight, the sole of
    that foot on the floor. Hold this position for a slow count. Without
    straightening up, move your torso to the left side, straightening your
    right leg and bending your left leg as you do so. You can use the stick
    to support your balance.

    (1) (2) (3) (4)


    Stick Maneuvering Exercises

    1. Wrist Twisting
    a. Hold the sticks at the middle and pointing vertically upward,
    knuckles facing back.
    b. Rotate the wrists forward and backward alternately and
    continuously
    c. Do two sets of 16 counts

    2. Wrist Circling Forward and Backward


    a. Hold the sticks with normal grip, both resting on shoulders
    b. Circling the wrists forward and backward alternately and
    continuously;
    c. Do two sets of 16 counts.

    b1. forward rotation b2. backward rotation


    3. Wrist Circling, Up & Down
    Starting Position: Hold sticks with normal grip, both resting on shoulder.
    a) Bring both sticks downward, circling the wrists outward on the way
    down;
    b) Bring both sticks upward, circling the wrists outward once on the way
    up
    c) Do two sets of 16 counts.

    (a) (b)
    4. Alternate Wrist Circling, Up & Down
    Starting Position: Hold sticks with normal grip, right stick resting on
    shoulder while the other stick held down.
    a) Bring the right stick downward; simultaneously bring upward the left
    stick, circling both wrists outward while moving the sticks.
    b) Repeat in alternate manner.
    c) Do two sets of 16 counts.

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