The series of exercises of the warm-up consist

The series of exercises of the warm-up consist of six main units.

  • Moderate stretching effect unit
  • Circulation enhancing unit 1
  • Main stretching effect unit
  • Circulation enhancing unit 2
  • Strengthening effect unit
  • Sport specific warm-up unit

Every unit aims at the physiological effect specified by its name, observing the principle of gradation.

  • Moderate stretching effect unit

Its main objective is the gentle stretching of the joints, to optimize the muscle tone and to relax the muscle tension.

  • It is useful to begin by the movement system of the lower limbs, and to perform slow movements, according to the joint groups, progressing upward from below.
  • Similarly to the morning stretching, we should build on slow, dreamlike stretching, passive static and active static stretching exercises, simple basic forms.
  • Do not apply post-movements.
  • Its time span is about 2-3 minutes.
  • This unit should be adapted to the outside conditions: in cold weather, at outdoor trainings, and in the morning we should definitely apply it. In warm, summer weather it can be omitted.