Sun Rise- Yala National Park . sri Lanka

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Running Drills for warmup

Running Drills for warmup

RUN:

• 1 lap jogging

• 20 metre runs               ¨-------------20 metres---------- ¨  Bwds, Sidewards.

• 20/20/20 Runs              ¨---speed up---¨---maintain---¨--slow down--¨

*  keep cones 20m apart, start at first cone, speed up to second cone, maintain speed to third cone and slow down to fourth cone.

• Acceleration runs     ¨---------------accelerate-------------->----maintain for 15 m --->¨

*  Speed up to a fast but comfortable pace then maintain for 15 metres.

• 5 metre forward backward runs            ¨-------------5 m ----------> ¨

   ---------------------------->

*  With cones 5 metres apart, run forwards to second cone, push off right foot then run backwards to first cone, run forwards again then push off left foot and run backwards again.

• 10 metre Run-a-3.           ¨------------ 10 m ------------¨

*  Run a 3 from one cone to another.

(Created with the help of Physio Alex)

Sri Lanka Physiotherapy

Why warm up in Sports?

Without warm up there is no sports. Our body is a machine.

By the warm up exercises we can increase our body temperature in 2 - 3 digrees. Our whole metabolic reactions will accelerate with that temperature rises. Blood circulation will improve and supply O2 and glucose to the cells efficiently to produce energy. As well as helps to remove waste products.
warm up exercises will improve the elasticity of our muscles, tendons and ligaments. Therefore during the game no soft tissue injuries will occur.