This warm up is designed to be performed before running.
It consists of pulse raising exercise, joint range of motion exercises and running rehearsal.
Begin by walking on your tip toes.
Next, walk on your heels.
Now, perform an alternating jump to hop action whilst flicking your alternate foot forwards as you step.
Next, walk forwards by lifting your alternate knee high towards the sky.
Now, perform an alternating jump to hop action whilst lifting your alternate knee high towards the sky.
Next, walk forwards whilst kicking your alternate heel towards your buttock.
Now, perform this same exercise at a quicker pace.
Next, walk forwards with your arms out in front of you and lift your alternate leg straight forwards whilst keeping your knee straight.
Now, perform this same exercise in an alternating jump to hop action.
Next, step sideways and perform a mini squat with each time you plant your foot, repeat in the other direction.
Now, perform a sideways shuffle at a quick pace, repeat in the other direction.
Next, take a long step backwards with alternate leg and feel a stretch in your thigh muscle.
Now, take a long step into a lunge and rotate your body towards your leading leg with each step.
Next, perform a skipping action as you move your arms in a forward circular motion.
Now, perform this same exercise with your arms in a backwards circular action.
Next, perform a skipping action as you open and close your arms across your chest.
Now, walk forwards with alternate high knees as you take your opposite elbow towards your knee with each step.
Next, from a standing still position, quickly move your alternate arm in a forward and backward motion as if trying to take your thumb from your chin to your back pocket.
Finally, move one leg in a cycling motion before repeating on the other side.