Physical Education 2019/20 IES MIGUEL DE CERVANTES

WARMING UP (Our routine)

Activation by walking and Joints mobility: (1 Minute switching your way)

Wrists and fingers, elbows (Scarecrow), shoulders (coordination activity), Knees and
hips and spine rotation (Heidi in the forest)

Run and dynamic joint mobility: (2 Minutes switching your way)

Run forwards, run sideways, Knees up (skipping), heels to gluteus, shoulders
(coordination activity) and spine rotation (Heidi in the forest)

Static joint mobility before stretching: (30 seconds)

Ankles, spine/backbone and neck (flexion, extension, lateral flexion, rotation and all
together is circumduction or general rotation)

Dynamic stretching: (1 minute)

- Four times each stretching.

Upper body 1. Chest and lats 2. Triceps and lats 3. Obliques abs
Lower body 1. Gluts, Hamstring 2. Quads 3. Abductor and
and calves adductor

Static Stretching (OPTIONAL):

Calf and soleus Quadriceps Hamstrings

Adductors Psoas Gluteus

Deltoids Triceps Pectorals

Progressives Intensity Activities (OPTIONAL): games in general.