Sample Warm Up Routine For Junior & Adult Members
Members,
I have put together a sample 10 stage warm up routine taken from my training sessions in Egypt with Irish Pro Circuit player Jenny Claffey and personal trainer Jake Nalepa.
Jake devised a full warm up routine for Jenny but the following exercises can be used by all members of any level and age.
IT IS EXTREMELY IMPORTANT THAT YOU WARM UP BEFORE PRACTICE / MATCHES TO PREVENT INJURIES.
The following warm up only takes a few minutes. You can view images and a video of the warm up below. It is also available on the outside noticeboards.
Rob Cherry
Exercise 1: Jogging across the court over & back twice
Exercise 2: Starting with small circles into large circles, forwards & backwards
Exercise 3: Cross arms and then out to the side
Exercise 4: Arms above head & then behind back
Exercise 5: High knees performed slowly by doing a small jog in between alternating legs
Exercise 6: High Knees Dynamic, continuously raising your knees
Exercise 7: Bring your heel up towards your buttocks, continuously alternating feet
Exercise 8: Raise your leg trying to keep it as straight as possible. Alternate legs.
Exercise 9: Bring your knee out to the side & then to the front. Forwards & backwards.
