General warm up: (10-15 minutes)
Jogging, skipping, static cycling, elliptical trainer etc.
Mobility exercise:
Neck rotation, Shoulder swinging, Shoulder circles, Wrist rotation, Trunk flexion, extension, Rotation, Hip rotation, Knee flexion, extension, Foot circles, Static jumping
Stretching Exercises: (Hold each stretch for 10-15 seconds)
Shoulder capsule stretch, Sleep stretch, Biceps, triceps stretch, Forearm-flexor, extensor stretch, Trunk-side stretch, Chest stretch, Upper, lower back stretch, Hip flexors, abductors, adductors, Glutei stretch, Leg-quadriceps, hamstring stretch, Calf muscles stretch etc.
Sports Specific Warm-Up:
Mimic the action of the particular sport several times.
Cool down period: (20 minutes)
- Slow jogging
- Mobility exercises
- Static stretching - holding the stretch for 20-30 seconds
