Raise Body Temperature

Exercises to raise the heart rate and body temperature. It should take 3-4 minutes and you should begin to feel hot and possibly sweat a little. Each exercise should be carried out for 20-30 seconds.

Standard Jogging On the spot

  • Maintain upright posture with shoulder blades pulled down and back
  • Body weight through balls of the feet on landing
  • Strong forward knee drive

High Knees Jogging On the spot

  • Maintain upright posture with shoulder blades pulled down and back
  • Body weight through balls of the feet on landing
  • Knees raised to hip height

Heel Flick Jogging On the spot

  • Maintain upright posture with shoulder blades pulled down and back
  • Body weight through balls of the feet on landing
  • Knees pointing downwards heels up towards buttocks

Skipping

  • Soft controlled landing on balls of the feet
  • Can be done with rope (if space allows) or without role, use arms as though holding rope

Lateral Jumps

  • Maintain upright posture with shoulder blades pulled down and back
  • Knees pushed outwards on landing and aligned with toes forward
  • Drive the hips downwards not outwards

Mountain Climbers

  • Assume a full press up position, head in line with the spine and maintain a long extended spinal position.

Spiderman Switches

  • Assume a modified press up position, with one foot to the outside of the hand and the other back in the normal way.
  • Switch feet over in a dynamic movement
  • Maintain a long extended spinal position throughout

Pages Below:

2. Overview of Pre-water Mobility (RAMP system)
3. Raise Body Temperature Exercises
4. Activate Exercises
5. Mobilise Exercises
6. Prime your body Exercises
7. Post-water Static Stretching