We often take professional players as an example because they know how to take care of their body, know how to get it into heat to make it efficient and effective at time T.
Note that a complete warm-up is done on and off the track. We offer you a complete warm-up which will allow you to approach your game or tournament in a serene way.
First off the track take 10 minutes to warm up your body. For this we can detach 3 phases. Activation, joint mobility and movement.
It is best to walk, cycle or elliptical for 3 minutes to get your body into heat.
Get your joints moving, stopped and weightless. You can start at the bottom of the body and work your way up to the neck. The ankles, knees, pelvis, shoulders, elbows, wrists and neck are the joints to take into account as a priority. Allow about 3 minutes.
For 4 minutes, move in different directions, at slow or medium speed, small pulses that will simulate the movements that you will then make on the track.
Everyone has their own routine on the track. It's up to you to find yours. What you have to take into account is that if you enter the field and warm up to start the match, you will have a factor that can annoy you… your opponent. In order to warm up in the best possible way, and especially if you have the opportunity, warm up with your partner before the match.
During a pre-match warm-up, your opponents may not help you as much in achieving a good warm-up. Try to go through all of these steps as best you can.
Good warm-up