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    Pulse Raiser

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    shaya xo
    This document outlines a warmup routine consisting of 3 parts: 1) A 2-minute game of "domes and dishes" to increase heart rate and breathing rate. 2) A few minutes of volleyball drills without the ball hitting the ground to continue elevating heart rate. 3) Stretches done in a line with each person adding to the sequence to improve flexibility through both dynamic and static stretches.

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    Pulse Raiser

    Uploaded by

    shaya xo
    27 views1 page
    This document outlines a warmup routine consisting of 3 parts: 1) A 2-minute game of "domes and dishes" to increase heart rate and breathing rate. 2) A few minutes of volleyball drills without the ball hitting the ground to continue elevating heart rate. 3) Stretches done in a line with each person adding to the sequence to improve flexibility through both dynamic and static stretches.

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    This document outlines a warmup routine consisting of 3 parts: 1) A 2-minute game of "domes and dishes" to increase heart rate and breathing rate. 2) A few minutes of volleyball drills without the ball hitting the ground to continue elevating heart rate. 3) Stretches done in a line with each person adding to the sequence to improve flexibility through both dynamic and static stretches.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    27 views1 page

    Pulse Raiser

    Uploaded by

    shaya xo
    This document outlines a warmup routine consisting of 3 parts: 1) A 2-minute game of "domes and dishes" to increase heart rate and breathing rate. 2) A few minutes of volleyball drills without the ball hitting the ground to continue elevating heart rate. 3) Stretches done in a line with each person adding to the sequence to improve flexibility through both dynamic and static stretches.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    of 1

    Pulse raiser:

    Domes and dishes  2 minutes long

    This warmup is too just increasing the heart rate and breathing rate. Firstly, separate into two
    teams, and one team stand on either side of the lines. One team will be “domes” and the other team
    “dishes” Domes must try and turn all the cones to make them look like domes whilst the dishes you
    to turn all the cones upside down to look like dishes. This will be just a 2 minutes activity to begin
    with, the team who wasn’t successful will have to do a foreit.

    - Increases heart rate


    - Increases breathing rate
    - Increases supply of oxygen to the working muscles.

    Volleyball A few minutes

    For this warmup, you all need to get into a circle. This will be based upon volleyball, so instead of
    throwing the ball, you will need to dig or set it.

    So the point of this warm up is to keep the ball up, should not hit the ground.

    For the first level, someone will dig the ball to someone within the circle, you can catch the ball after
    every dig or set on this level.

    Second level for this level, its more challenging as the ball can only be caught after two hits, (dig or
    set) the ball must be received by the person next to you.

    Try go: dig…set…catch.

    Stretches 

    For stretching, all indivdiuals should get into a line. Its going to be a sequence, for example, the first
    person will perform a stretch, for example, a shoulder roll. Then the whole line will repeat it and
    once everyone has done that, the second person will add onto the sequence such as an ankle roll. So
    you everyone will do a shoulder roll, and then an ankle roll and continue until we get to the last
    person.

    This is beneficial as if we have a range of stretches to perform from, such as static stretches which
    helps with less pain and stiffness, while also increasing blood flow to keep the body pumping.
    Whereas dynamic stretching reduces the risk of injury while also increases flexibility.

    Dynamic stretches: arm circles/ arm swings/ hip circles/ lunges etc

    Static stretches: calf stretch/ upper back stretch/ shoulder stretch/ hamstring stretch

    Increases the range of movement at the joints and elasticity of muscles, helping to reduce the risk of
    muscle pulls and strain.

    Joint mobilization – 2 minutes


    Joint mobilisation is a skilled manual technique at improving joint range of motion and reducing pain. So all four of you get
    into a circle, I will nominate someone to go in the circle and perform one, Ill give examples if needed. When the selected
    person has performed their stretch, everyone mirror it and then they will call someone else’s name to go in the middle and
    continue the sequence.

    Examples: arm rotations/hip rotations/ open and close the gate/ ankle rotations  improves range or motion and makes
    the joint less stiff. Reduces pain in joints.

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