We present you our warm-up pre-game. (we have 3 phases) Better if done barefoot especially Mountain Climber and Spiderman switches since ligaments and tendons are affected.
The benefits can be summarized with the following key points: to prevent injuries, to maintain neuromuscular efficiency. Let's see which exercises can be used at home, usually with very little equipment available or easy to find.
Phase 1: 5' of mobilization, executing 5-10 circles with all the main joints like neck, shoulders, arms, elbows, wrists, pelvis, hips, knees and ankles.
Phase 2: 10' marching on-site with extended arms, alternating with Mountain Climbers on the floor and every 10-15 " repeat some dynamic stretching exercises such as:
- Marching
- Knee to chest
- Mountain Climber
- Spiderman switches
- Marching
- Single leg deadlift
- Mountain Climber
- Thoracic rotation in 4 points kneeling
- Marching
- Opposite knee pull
- Mountain Climber
- Hip flexor lunge with arm reach
It is possible to increase the intensity of the warm-up, by replacing the march with a run, or with some alternating split jumps, always on the spot.