Table 1 Specific warm-up (SWU) protocol
SWU protocol | Description |
|---|---|
Foot sweeps | Moving side to side, sweep foot along floor |
Finger, wrist, and ankle rotations | Rotate ankles and wrists to stretch flexors and extensors |
Trunk side stretch | Standing, lean to one side then the other with arms overhead |
Trunk rotator stretch | Standing, rotate body from side to side |
Hip circles | On all fours, circle hip inside body and away from body, switch |
Knee bends | Bouncing from kneeling position to standing position, stretch hamstrings |
Cartwheels both sides | Standing facing the side, cartwheel |
Forwards rolls | Standing, perform a forward roll into side body landing |
Backwards rolls | Standing, perform a backward roll |
Forward rolls with legs spread | Same forward roll with spread legs |