Dynamic warm up for kids. Dynamic Warm-Up Exercises and Games for Kids’ Sports: Boost Performance and Prevent Injuries

Why are warm-up exercises important for kids’ sports. How can dynamic warm-ups improve physical performance. What are the best warm-up exercises and games for children before sports activities. How to properly cool down after sports for kids.

Table of Contents

The Significance of Warm-Up Routines in Children’s Sports

Warm-up exercises play a crucial role in preparing young athletes for sports activities. These routines are not just a formality but an essential component of any physical activity regimen. But why exactly are warm-ups so important for kids?

Firstly, warm-ups help prevent injuries by gradually increasing the body’s temperature and improving blood flow to muscles. This process makes muscles more pliable and less prone to strains or tears during intense activities. Additionally, warm-ups enhance the body’s ability to distribute oxygen to working muscle groups, ensuring they’re ready for the demands of the upcoming activity.

Another key benefit of warm-ups is their positive impact on the cardiovascular system. By gradually increasing heart rate and blood flow, warm-ups prepare the body for more strenuous exercise, reducing the risk of sudden stress on the heart.

Reduces risk of muscle and tendon injuries
Improves oxygen distribution to muscles
Prepares the cardiovascular system for intense activity
Enhances overall physical performance

Optimizing Warm-Up Routines: Essential Tips for Effective Preparation

To maximize the benefits of warm-up exercises, it’s important to follow certain guidelines. How can we ensure that warm-ups are as effective as possible for young athletes?

Incorporate Dynamic Mobility

Dynamic stretches are a key component of an effective warm-up. Unlike static stretches, which involve holding a position for an extended period, dynamic stretches involve movement. This type of stretching helps to relax muscles throughout the body while improving flexibility and range of motion.

Gradually Increase Heart Rate

An effective warm-up should be mildly strenuous, causing the body to sweat lightly and the heart rate to increase. This gradual elevation in heart rate helps prepare the body for more intense activity to follow.

Focus on Full-Body Preparation

While it’s important to focus on the muscle groups that will be primarily used in the upcoming activity, a good warm-up should prepare the entire body. Dynamic stretching is excellent for loosening up the whole body and ensuring all muscle groups are ready for action.

Include Movement-Specific Preparation

Tailoring warm-up exercises to mimic the movements of the upcoming sport or activity can be highly beneficial. This approach activates the specific muscles that will be used, ensuring they’re primed for optimal performance.

Aim to Increase Core Temperature

The term “warming up” is quite literal – one of the main goals is to increase the body’s core temperature. As blood circulation increases and muscle temperature rises, flexibility improves, reducing the risk of strains and other injuries.

Allocate Sufficient Time

Research suggests that a minimum of 10 minutes should be dedicated to warming up. During this time, blood flow can increase to approximately 70% of optimal flow, providing significant benefits for the upcoming activity.

The Impact of Warm-Ups on Physical Performance in Young Athletes

Beyond injury prevention, warm-ups can significantly enhance sports performance. How exactly do warm-up routines contribute to improved athletic performance in children?

As body temperature rises during a warm-up, oxygen becomes more readily available to the muscles. This increased oxygen supply is crucial for optimal muscle function during intense activities. Moreover, warm-ups help improve brain function, enhancing focus, coordination, and reflexes – all vital components of athletic performance.

The cardiovascular benefits of warm-ups also play a role in performance enhancement. By gradually increasing heart rate and blood flow, warm-ups prepare the body to meet the oxygen demands of more strenuous exercise, allowing young athletes to perform at their best for longer periods.

Dynamic Warm-Up Exercises for Kids: Fun and Effective Options

What are some engaging and effective dynamic warm-up exercises suitable for children? Let’s explore a variety of options that can be easily incorporated into pre-sports routines:

Walking, Marching, or Jogging: These simple movements serve as excellent warm-up activities, especially when done in place or with gradual increases in speed and intensity.
Dancing: Allowing kids to move to their favorite music can be a fun and effective warm-up. For team sports, choreographing a simple dance to a popular song can become an enjoyable pre-game ritual.
High Knees: This exercise involves walking or jogging while lifting knees high. It can be intensified by adding arm movements or increasing speed.
Butt Kicks: Similar to high knees but in the opposite direction, this exercise involves trying to kick your buttocks with your heels while moving forward.
Arm Circles or Swings: These exercises help warm up the upper body and improve shoulder mobility.
Walking Lunges: This exercise helps warm up the legs and improves balance and coordination.
Side Hops: Jumping from side to side over an imaginary line helps improve agility and warms up the lower body.
Jumping Jacks: This classic exercise provides a full-body warm-up and can be easily adjusted for different fitness levels.
Grapevine: This side-to-side movement helps improve coordination and warms up the legs and hips.

Engaging Warm-Up Games for Kids: Making Preparation Fun

How can we make warm-ups more enjoyable for children? Incorporating games into the warm-up routine can be an excellent way to engage young athletes and ensure they’re properly prepared for sports activities. Here are some fun warm-up games suitable for kids:

Tag: Various versions of this classic game can serve as an excellent warm-up, getting kids moving and increasing their heart rate.
Dance Party: Playing music and encouraging free-style dancing can be a fun and effective way to warm up.
Hide and Seek: While not typically thought of as a warm-up, this game can involve a lot of movement and can be adapted to include more active searching.
Obstacle Course: Setting up a simple obstacle course can provide a full-body warm-up while adding an element of fun and challenge.
Balloon Ball: Keeping a balloon in the air using different body parts can be a fun way to improve coordination and get the body moving.
Follow the Leader: This game can incorporate various movements and exercises, making it an excellent warm-up activity.
Twister: While not a traditional warm-up game, Twister can help improve flexibility and balance in a fun way.
Hopscotch: This playground classic can serve as a good lower body warm-up and helps improve balance and coordination.
Sports Mimicking: Having kids imitate movements from various sports can be a fun and effective way to warm up.

Cool-Down Exercises: An Essential Post-Sports Routine for Kids

Why are cool-down exercises important for children after sports activities? Just as warm-ups prepare the body for exercise, cool-downs help the body transition back to its resting state. Cool-down exercises can help prevent dizziness caused by blood pooling in the extremities, reduce muscle soreness, and promote recovery.

Here are some effective cool-down exercises suitable for children:

Walking: A simple walk helps gradually lower heart rate and body temperature.
Light Jogging: A slow, easy jog can help transition from high-intensity activity to rest.
Arm Stretches: Gentle stretches for the arms can help relieve upper body tension.
Chest Stretches: These stretches can help open up the chest and improve posture after activity.
Core Stretches: Gentle stretches for the abdominal and back muscles can help prevent stiffness.
Leg Stretches: Stretching the major leg muscles helps prevent tightness and soreness.
Gentle Jumping: Light, easy jumps can help flush out lactic acid from the muscles.

Incorporating Warm-Ups and Cool-Downs into Kids’ Sports Routines

How can parents and coaches effectively integrate warm-up and cool-down exercises into children’s sports activities? The key lies in making these routines consistent, engaging, and age-appropriate.

For warm-ups, start by explaining the importance of these exercises to the children. Use simple language to help them understand how warm-ups can make them perform better and stay safe. Incorporate a mix of dynamic exercises and fun games to keep the warm-up interesting and enjoyable.

When it comes to cool-downs, frame them as a way to help the body relax after working hard. Use this time to discuss the activity they just completed, reinforcing positive experiences and lessons learned. Encourage children to pay attention to how their body feels during the cool-down, promoting body awareness.

Creating a Routine

Consistency is key when it comes to warm-ups and cool-downs. Establish a regular routine that children can expect before and after each sports activity. This routine might include:

A brief explanation of the warm-up/cool-down purpose
A series of dynamic exercises or stretches
A fun game or activity
A moment of mindfulness or deep breathing

Adapting to Different Age Groups

It’s important to tailor warm-up and cool-down routines to different age groups. Younger children might benefit from more game-based warm-ups, while older kids might appreciate more structured exercises. Always ensure that the exercises are appropriate for the children’s physical development and skill level.

The Role of Nutrition in Effective Warm-Ups and Cool-Downs

How does nutrition play a part in the effectiveness of warm-up and cool-down routines for kids? While often overlooked, proper nutrition can significantly impact the body’s ability to prepare for and recover from physical activity.

Before a warm-up, it’s important that children are properly hydrated and have enough energy. A small snack containing easily digestible carbohydrates about 30 minutes before activity can help fuel the warm-up and subsequent exercise. Good options include a piece of fruit, a small granola bar, or a slice of toast with jam.

After the activity and cool-down, nutrition plays a crucial role in recovery. A snack or meal containing both carbohydrates and protein can help replenish energy stores and support muscle recovery. Options might include chocolate milk, a peanut butter sandwich, or yogurt with fruit.

Hydration is crucial both before and after activity. Encourage children to drink water before, during, and after sports activities, including during warm-ups and cool-downs.

Educating Kids About Sports Nutrition

Teaching children about the importance of nutrition in sports can help them develop healthy habits that will benefit them throughout their lives. Explain how different foods can help their bodies prepare for and recover from exercise. This education can be incorporated into warm-up and cool-down routines, making the connection between nutrition and physical activity clear.

Monitoring and Adapting Warm-Up and Cool-Down Routines

How can we ensure that warm-up and cool-down routines remain effective over time? Regular monitoring and adaptation are key to maintaining the benefits of these important practices.

Observe how children respond to different warm-up and cool-down exercises. Are they engaged and enthusiastic? Do they seem to be moving more easily after the warm-up? Are they less sore or tired after activities that include a proper cool-down? Use these observations to refine and improve your routines.

It’s also important to adapt warm-ups and cool-downs as children grow and develop. Exercises that were challenging for younger children may become too easy as they get older and more skilled. Regularly introduce new exercises or increase the difficulty of existing ones to ensure that warm-ups and cool-downs continue to be effective.

Encouraging Feedback

Involve children in the process of refining warm-up and cool-down routines. Ask for their feedback on what exercises they enjoy, which ones they find challenging, and how they feel after different types of warm-ups and cool-downs. This not only helps you improve the routines but also helps children develop body awareness and a sense of ownership over their physical preparation.

Seasonal Adaptations

Consider adapting warm-up and cool-down routines based on the season and weather conditions. In colder weather, warm-ups might need to be longer or more intense to properly prepare the body for activity. In hot weather, cool-downs might need to focus more on gradually lowering body temperature and replacing fluids lost through sweat.

By regularly assessing and adapting warm-up and cool-down routines, we can ensure that these important practices continue to effectively support children’s sports participation, enhancing their performance and enjoyment while minimizing the risk of injury.

The Importance of Warm-Up Exercises & Games For Kids Sports

Warm-Up Routine: The Importance of Warm-Up Exercises & Games For Kids Sports

Before playing sports or stretching, kids requisite a simple warm-up routine. The best warm-up exercises for kids are simple to do and easy to learn. They form the basis for a good game, training, or stretching session.

A good warm-up exercise can consist of almost any light to moderate aerobic activity, which moves a child’s body but is not very physically demanding.

Why Are Warm-Up Exercises Important for Kids Sports?

A
good warm-up routine is necessary to keep the muscles warm and prevent injuries.

Warming up helps the body distribute oxygen to the training muscle groups.
Warming up raises body temperature, reducing the risk of muscle and tendon injuries.
Five-minute warming-up exercises increase blood flow to the training muscles.
A dynamic warm-up expands the body’s core and promotes blood flow to the muscles preparing for the activity.
A proper warm-up routine prepares the cardiovascular system for future (more intense) physical activity.

Tips For Perfect Warm-Ups

Incorporate Dynamic Mobility:
Dynamic stretches help to relax the muscles throughout the body. Dynamic stretching involves movement to stretch a muscle in exchange from a static holding position for a while.

Increase Heart Rate:
The warm-up must be a bit strenuous so that the body can sweat easily, and the heart starts to beat faster.

Prepare Full-Body:
Dynamic stretching is excellent for loosening up the whole body.

Movement-Specific Preparation:
The main benefit is the activation of the muscles used during that day’s activity to ensure your action is as effective as possible.

Increase Core Temperature:
It’s called “warming up” for a good reason. Due to increased blood circulation and elevated muscle temperature, the muscles become more flexible, which prevents strains.

Take At-Least 10-Minutes:
According to research, blood flow increases to approximately 70 percent of optimal flow in these 10 minutes.

What is the Effect of Warming Up on Physical Performance?

A good warm-up routine can help improve sports performance. When you warm up, it increases blood flow and dilates capillaries. The oxygen in the blood is necessary for the muscles to perform optimally. As your body temperature rises, the oxygen your muscles need for intense activities becomes more readily available. It also helps your brain to be more focused and aids with coordination and reflexes.

1. Dynamic Warm-Up Exercises Before Kids Sports

A simple walk, march, or jog on the move or in one place can serve as an excellent warm-up activity for kids. You can also combine any of these types of movements:

Dancing: Let kids do their movements on the music they love. Choreograph a simple dance to a favorite song for a team. It then becomes part of the pre-game ritual.
High Knees: As you walk, raise your knees in the air. Intensify by increasing the arms’ movements, such as touching the hands or elbows, or speed up the jogging.
Butt Kicks: Such as knees raised in the opposite direction. Increase your running steps by bringing your foot down (sometimes this is easier to do while jogging).
Arm Circles or Swings: Keep your arms straight from your shoulders and turn in small circles. Then enlarge the circles. Or swing your arms back and forth from your shoulder.
Walking Lunges: Step forward with one foot and down with your knee at a 90-degree angle and your back leg extended. Then lift your back leg up and forward so that it is bent and forward. Continue to alternate lunges as you progress.
Side Hops: Jump from one side of the imaginary line to the other with your feet together. Or jump back and forth on one foot.
Jumping Jacks: When you plan to increase the warming-up exercises’ intensity, include jumping jacks that will work your arms and legs and improve your daily routine.
Grapevine: Walk or run sideways, crossing one leg in front of the other in an alternating form.

2. Best Warm-Up Exercise Games Before Kids Sports

Depending on your children’s age, it can be challenging to get them to warm up or exercise properly. That’s precisely when exercise and warm-up games for kids will be helpful. Kids will love getting into the exercise phase and will be ready to begin playing sports quite quickly.

Tag
Dance kids’ party
Hide and seek
Obstacle Course
Balloon ball
Follow the leader
Twister
Hopscotch
Sports game mimicking

3. Best Cool-Down Exercise After Kids Sports

Why are cool-down exercises crucial for kids after performing sports? Just as pre-sports exercises are essential for several reasons, post-sports exercises are also vital for cooling down.

Walking
Light running
Arm stretching
Chest stretching
Core stretching
Leg stretching
Jumping jacks
Swimming

Mental Warm-Ups: Boosts Kids Confidence For Sports

The apparent benefit of a warm-up is the physical aspect of ensuring that your body is warm enough for performing physical activity and preventing injury.

Here are some additional mental aspects of warming up for kids sports according to science:

Mental Warm Up Release Stress & Anxieties

Many kids feel scared before playing a game. A solid warm-up can help children release some stress & anxiety and prepare them for activity. Encouraging fun ways, like allowing them to choose exciting music or workouts, can also help relieve stress.
Mental Warm Up Create Framework For The Game
In a sport, there are specific rules that create a structure for the game. A good warm-up routine will help kids adjust to a play-like environment. The time-varying exercise lets children know what they will endure in play.
Mental Warm Up Establish a Team Atmosphere
In team sports, an excellent warm-up routine allows all players to be on the same side from the beginning. A united warm-up activity brings the children together and encourages each other, thus bringing unity.
Mental Warm Up Shows Kids Are Prepared
If kids do occasional warm-up exercises or do not take advantage of them, they may encounter problems when playing. Teams with clear and focused warm-ups will be ready for the game.
Mental Warm Up Gives Motivation
Warm-up exercises are a good time for kids to gain extra confidence before the game. The trainer can encourage children to participate in warm-up exercises. Encouraging words or helping kids understand their good performance can help improve self-esteem. Kids will feel good about themselves before playing can help kids play at a high level.
Parental Support Encourage Kids
As a parent, you can always encourage your kids to do their best, whether in a warm-up or a game. When children step onto the playground for the first time and see their parents cheering them on, it means a lot.
Make the Game Entertaining
Sometimes, due to overemphasis on winning or participating, the fun of kids’ sports may be lost. However, the mental warm up should be focused on having entertainment elements. Creating a warm-up with a gathering, ritual, or pre-game event can add more fun to kids’ sport.

The Takeaway

Although some people might say ‘it is just a warm-up,’ a good warm-up routine is an integral part of kids sports. Youth coaches need to establish a solid warm-up routine during the exercise to help kids get ready for the game. Performing regular warm-up exercises can help prevent injuries while assisting kids in performing at their best.

If you’re looking for fun activities and exercise programs for your kids and teens reach out to us at Gantry Kids & Teens in New York. We’re looking forward to working with you and your kids. Whether a novice or elite athlete, we got you covered with classes, after school, camps, the occasional Saturday night, private training or even celebrating a special event. We’re Building Tomorrow’s Leaders Today!
Contact us today.

23 Warm-Up Activities for Kids

Kids should do a warm up before every run. Here are a few tried and true warm-up activities you can use to prepare your runners before each running club session.

PLAY TAG: Choose one person to be “it.” As the “it” person tags others, they too begin chasing those who have not been tagged, until everyone has been tagged.

FOLLOW THE LEADER: Choose a runner to be the “leader.” Have the “leader” choose their favorite warm-up activities that get them moving, that the others will copy. Play Follow the Leader until warm.

FIGURE EIGHTS: Walk/run in figure eights of varied sizes. Be sure to keep quick feet and feel your back and hips stretch.

BICYCLES: Lay on backs with legs and feet in the air. Move legs like pedaling a bicycle. Pedal slow, medium, and fast for 30 seconds each. Rest in between each pedaling speed.

HIGH SKIPS: Skip as high as you can for a designated distance. Be sure to stretch your raised arm up high when you skip, to jump even higher! Repeat until warm.

ROBOT WALK: Bring one leg straight up, bend waist to touch toes with hand. Walk slowly and touch alternating toes with each step until warm.

CRAB WALK: Walk backwards like a crab on hands and feet for a designated distance. Repeat until warm.

HIGH KNEES: Do high knees for 20 seconds. Jog in place, bringing knees up as high as they will go. Rest, then repeat until warm.

MOUNTAIN CLIMBERS: Start in push-up position. Legs “climb the mountain,” similar to running, for 20 seconds. Hands stay on the ground. Rest, then repeat until warm.

STAR JUMPS: Do 10 star jumps. Jump with arms and legs outstretched, like a star, while in the air. Rest, then repeat until warm.

BEAR CRAWL: Crawl on your hands and feet, like a bear, from one designated spot to another. Rest, then repeat until warm.

Warm-Up Activities Flyer

LEG BALANCES: Make 30 circles with both arms at the same time. Next, make 10 circles with one straight leg lifted off the ground. Switch legs. Repeat process until warm.

RED LIGHT, GREEN LIGHT: Act like cars while Coach calls out a traffic light color. Run on green. Walk on yellow. Stop on red. Mix up the colors and continue until warm.

OBSTACLE COURSE: Make a simple obstacle course. Ideas include zigzagging between cones, hopping over imaginary lines, etc. Repeat until warm.

TOUCH YOUR TOES: Spread arms out to sides. Bend at waist and touch right hand to left foot. Stand up, then touch left hand to right foot. Repeat until warm.

FLAP YOUR WINGS: Flap arms like a bird for 20 seconds. Now jog in place while flapping arms for 20 seconds. Repeat until warm.

DANCE PARTY: Turn on music and dance in place for 30 seconds. Stop the music. Rest, then turn the music back on and repeat until warm.

JUMP ROPE: Pretend to be jumping rope for 30 seconds. Rest, then repeat until warm.

JUMPING JACKS: Spell out “Marathon Kids” while doing jumping jacks. Rest, then repeat until warm.

JOG AND JUMP: Jog in place for 30 seconds, then jump in place for 30 seconds. Rest, then repeat until warm.

ARM CIRCLES: Move your arms in big forward circles for 30 seconds, followed by backwards circles for 30 seconds. Rest, then repeat until warm.

FROG JUMPS: Jump like a frog 10 times. Touch the ground and reach for the sky during each jump. Rest, then repeat until warm.

TUCK JUMPS: Do 10 tuck jumps. Jump up and tuck knees up to chest. Land with knees bent. Rest, then repeat until warm.

Find 23 Cool-Down Activities for Kids here!

ABOUT MARATHON KIDS

Marathon Kids is on a mission to get kids moving. The nonprofit organization offers free physical education programming through Marathon Kids Connect, a cloud-based PE and run club management platform that includes a mobile app for digital activity-tracking.

ULTIMATE WARM-UP GUIDE for Runners, Soccer Players, Beginners & More

The ultimate warm up guide

Whether you are about to enter the football pitch, do a workout or go for a run; warming up is the most important thing you can do to maximise your performance and minimise injuries.

In this blog, I have created 5 WARM-UPS depending on your fitness level and workout objectives + all crucial information that will help you make the most of your warm up!

#TRUSTMYCOACH Warm-Up Guide

WHAT, WHEN & HOW LONG?

A warm-up is a short phase
that takes place before a session of physical activity. A warm-up usually goes for 5-15 minutes before a workout and 15-30 minutes before a game. A good warm-up should include light cardiovascular activities, stretching and dynamic exercises.

IMPORTANCE OF WARM-UPS

The warm-up sets the tone for the rest of your workout. The quality of your warm-up means that you are maximizing your potential performance and greatly minimizing the chance of injuring yourself.

A quality warm-up allows you to lightly move your body before you begin executing intensely physical activities. By gently increasing your movements, it allows blood and oxygen to flow throughout your body, which better prepares you for the workout to come. If your body is not warmed up, the injury rate increases once you decide to execute an intense movement.

As well as loosening and warming up the body, warm-ups also allow you mentally preparing yourself for the task ahead. It is critical to focus when you are working out or playing a game. If you are focused, you are more likely to execute exercises correctly, avoid injuries and get the most out of your body for that session.

Finally, warming up is necessary for your health. As you slowly increase the intensity of your movements in your warm-up, it significantly helps to minimise stress on your heart while increasing oxygen and blood supply throughout your body.

BENEFITS OF WARM-UPS

1. Injury Prevention

Physically prepares the body for difficult and intense movements
Gives you time to focus on parts of the body that are experiencing discomfort (you can stretch or use a foam roller to reduce the discomfort)
Allows a chance to recognize an injury/sickness during the warm-up (this gives you an opportunity to seek help or manage it before the game or workout)
Reduces muscle tension and stiffness

2. Improved Performance

Increases power and endurance
Increases reaction time, coordination and agility
Increases mental focus and mindfulness
Increases range of motion

3. Better Health

Warms muscles, tendons and ligaments to prepare for intense movements
Improves blood circulation
Increases oxygen and nutrient delivery
Decreases risk of rapid increase in blood pressure
Alternate Arrow Circle RightIncreases body temperature and elasticity
Alternate Arrow Circle RightActivates heat dissipation mechanisms in the body to enable efficient cooling of your body

WARM-UP OBJECTIVES

Raise your heart rate a little
Feel your body temperature rise and your muscles warm-up
Increase your range of movement
Reduce stiffness or soreness in problem areas
Alternate Arrow Circle RightIncrease your energy and motivation
Alternate Arrow Circle RightFocus on the task ahead

WARM-UPS FOR EVERYONE

Below I have created 5 Warm-Ups for people of all ages, fitness levels and goals. You can do these warm-ups anywhere, anytime and zero equipment is required. Let’s do this!

BEGINNER WARM-UP

This warm-up is a shorter session – perfect for a beginner level athlete who is preparing for their workout.

BEGINNER WARM-UP EXERCISES AND INSTRUCTIONS:

Open Leg Stretch x 20 SEC
Dynamic Hamstring Stretch x 10 REP
Standing Hamstring Stretch x 10 SEC
One Leg Stretch x 20 SEC
Quadricep Stretch x 20 SEC
Plank Crawl x 3 REP
Single Leg Toe Touches x 4 REP

INTERMEDIATE/ADVANCED WARM-UP

This full body warm-up is fit for intermediate or advanced athletes. It is the perfect session before a training and can even be used as a workout for beginners! We will be working on balance, flexibility, agility and endurance.

INTERMEDIATE/ADVANCED WARM-UP EXERCISES AND INSTRUCTIONS:

Plank Crawl x 2 REP
Childs Pose Stretch 10 SEC
Stretching Forward Lunge x 3 REP
Interchanging Stretching Forward Lunges x 8 REP
Push-Up Half Burpees x 3 REP
Holding Squat x 3 REP
Pulsing Squat x 10 REP
Front Squat x 5 REP
Frontal Kicks + Reverse Lunge x 10 REP
Frontal Short Kicks + Single Leg Toe Touches x 10 REP
Forward Lunge x 10 REP
Pulsing Lunge x 5 REP

RUNNING WARM-UP

This warm-up is designed for athletes who are going for long distance run. This short session involves very stretching and cardio based exercises and is suitable for everyone!

RUNNING WARM-UP EXERCISES AND INSTRUCTIONS:

Knees Up x 20 SEC
Heels Up x 20 SEC
Hip Rotations x 10 REP PER SIDE
Hip Rolls x 5 REP PER SIDE
Shoulder Rolls x 10 REP
Front Leg Swings x 10 REP
Interchanging Leg Swings with Jump x 10 REP

SOCCER WARM-UP

I designed this warm-up specifically for footballers. Whether they are preparing for their game or coming on as a substitute; this is a super dynamic, highly energised and agility focused warm-up.

SOCCER WARM-UP EXERCISES AND INSTRUCTIONS:

Open the Gate x 10 REP PER SIDE
Close the Gate x 10 REP PER SIDE
Single Leg Toe Touches x 4 REP PER SIDE
Lateral Leg Raises x 6 REP PER SIDE
Lateral Leg Circles x 10 REP PER SIDE
Pulsing Lunges x 8 REP PER SIDE
Front Leg Kick with Jump x 10 REP PER SIDE
Knees Up + Jump x 4 REP
Plank Crawl x 2 REP
Push-Ups x 5 REP

DYNAMIC MOBILITY WARM-UP

The focus of this warm-up is to be slow, controlled and to feel the stretch during the dynamic stretches. This warm-up specifically increases the range of movement in the back, hips and legs.

DYNAMIC MOBILITY WARM-UP EXERCISES AND INSTRUCTIONS:

Dynamic L x 8 REP PER SIDE
Dynamic L Backwards x 5 REP PER SIDE
Swinging Table Top x 30 SEC
Active Leg Lowering x 5 REP PER SIDE
Dynamic Sit Up with Leg Reach x 15 REP PER SIDE

WARM-UP DONT’S

1. Static Stretching

Static stretching is better for cooling down after your physical activity as this can decrease your power.

2. Ballistic Stretching

This is a type of dynamic stretching however it involves aggressive and vigorous movements that can be dangerous to the muscles.

3. Push it too hard

At the end of your warm-up, you should still be feeling fresh and without stiffness. If you feel very fatigued or in pain during the warm-up, you are working too hard or you are in a bad condition.

ADAPT YOUR WARM-UP

Another thing to note about warming up is that it is important to adapt every session to your current condition and goals. If you feel you need to work on a problem area, take more time to warm up that part of your body.

If you are playing football, ensure that parts of your warm-up are moving with the ball. If you are planning to lift weights during your workout, incorporate some very light weights at the end of your warm-up to help prepare your muscles.

Do what feels right and safely execute exercises to your body’s capabilities. Remember if you are feeling pain, stop and seek help before continuing your physical activity.

I hope this blog has given you a little more insight into why warm-ups are important and what happens to your body at this time. I would love to see you using the #TRUSTMYCOACH warm-ups as well so let me know how you go!

Are you looking to get stronger, fitter and faster? Check out free 7 day trial for people of all ages, fitness levels and goals! Go to www.trustmycoach.com – I can’t wait to start training you!

Happy training!

Lucas Kruel
#trustmycoach

Dynamic Soccer Stretches | PRO TIPS by DICK’S Sporting Goods

The new thinking on game and practice preparation embraces “dynamic stretching,” or activity-based exercises that gradually increase reach and speed to prepare your muscles for movement. Here are a few simple dynamic stretching activities you can perform to warm up before you take the pitch:

Frankensteins
Stand on the end line, hold your arms straight out in front of you and stiff leg kick as if to kick your opposite palm. Take a few steps and repeat with the opposite leg. Continue until you get to the 18 yard line, turn around and return to the end line.

Butt-Kicks
Just as the name implies, stand straight and jog to the 18 and back while bringing your feet up to kick your rear end.

High-Knees/Knee Hugs
Jog to the 18 and back bringing your knees up as high as you can as if you’re trying to bring them to your chest. Alternatively, you can move through this exercise more slowly by hugging each knee to the chest as you bring it up.

Closed-Knees
In this exercise you will be working the hips. Bring one leg up and out (away from the other leg) simultaneously until the knee is bent 90 degrees, then bring it back in. Repeat with the other leg. Move to the 18 and back alternating between legs with a skip or shuffle between each full motion.

Open-Knees
Similar to the closed-knees exercise, except you are moving your leg in to out. Lift your leg while bringing it in until the knee is bent 90 degrees and swing it out, then repeat with the opposite leg.

Front-to-Back Hip/Leg Swing
Stand in place and kick one leg forward and back in a pendulum-like motion for several seconds. Repeat with the other leg.

Lateral Hip Swing
Similar to the front-to-back leg swing, stand in place and swing one leg from side to side for several seconds. Repeat with the other leg. You may need the help of a partner to maintain balance. Avoid kicking them.

Forward, Backward Arm Circles
Rotate your arms at the shoulder in a full circle forward and backward for several seconds.

Rotational Windmill
Let your arms hang loosely as you twist at the waist in both directions, allowing the motion to lift your arms up and away from the body. Continue to do so for several seconds.

Ankle Rotations
Either stand with the toe pointed into the turf and work your ankle in circles with your leg, or hold your foot off the ground in front of you and rotate your foot at the ankle. Repeat with the opposite foot.

Simple Dynamic Warmup routine for ultimate frisbee players

[Editor’s note: Originally posted October 2017 and updated with improved video content in May 2019. New videos make the distinction between correct form and common mistakes, which should help mimimize injuries from poor form!]

In my travels, I’ve been surprised by how many teams do not yet have a dynamic warm up. If you’re still using a lap around the field to start your practices, or if you’re not satisfied with your team’s readiness to play at the end of your warm up, give this version a try. And let me know how it goes!

This post has been put together using activities from the Ultimate Athlete Project. Try it for yourself here!

A well designed warm up has three parts:

Part 1: Focuses on increasing blood flow with moderate intensity movements. You may be used to running a lap around the field for this portion. I recommend using multi-directional movement more similar to what you’ll be doing on the field.

Part 2: Uses mobility exercises to take the joints through a full range of motion and to help athletes establish good movement patterns.

Part 3: Is about exciting the nervous system and is the most important part of getting ready to play. It is also crucial for injury risk reduction.

Part 1: Physical Warm-up

Get the body moving and increase blood flow.

Run at 60% speed to half field
Backwards run with large steps half field.
Run at 60% speed to half field
Backward skip/shuffle (40 yards)
Casual (low intensity) skip to half field.
Low shuffle to half field. Change the way you’re facing every four steps.

Part 2: Mobility and Dynamic Stretching

Lunge and Reach
High Knee Hugs
Figure 4 Hugs
Drinking Bird
Walking Quad Stretch
Side Side Middle Lunge
Standing T-Spine Rotation (5 rotations each side)
Penguin Walk (about 5-10 yards forward and backward)

Part 3: The Nervous System

All exercises should be done for about 15 yards unless otherwise noted. Allow some rest between exercises so that you can move at high intensity with quick, light feet. The purpose here is to NOT to elevate your heart rate. Instead, we’re preparing your nervous system to recruit the maximum number of fast twitch muscle fibers as quickly as possible.

Cycle Kicks
Lateral High Knee Skip
Lateral Skips
Falling Leaf
Leprechaun Skips

Closing Thoughts

There is no perfect warm up for everyone or for every situation. As you gain more experience you’ll likely come across other exercises you like.

The main things to keep in mind are:

get the hips and shoulders moving through a full range of motion.
Be sure you include the three parts above in your routine. Some people may prefer doing part 2 before part 1.
end by firing up the nervous system

Pro tip: For teams and beginners I recommend part 1 before part 2. Beginners and young athletes are more likely to overstretch or tweak something before the physical part of the warm up.

Older and more experienced athletes may prefer doing part 2 before part 1. Experienced athletes or those with an injury history may want to get their movement patterns (part 2) in order and work through tissue quality issues (not shown here) before doing a physical warm up (part 1). Because of their experience and body knowledge, they are less likely than new players to accidentally tweak something starting with part 2.

Both ways will work. General rule, the more experienced your athletes are, the more time you should give them for their own individualized warm up routines.

20 dynamic volleyball warmups and stretches

Knowledgeable volleyball coaches and trainers understand the importance of a well-rounded volleyball warmup. Good volleyball warmups consist of a series of short exercises that not only prepare athletes to play but also condition them in a volleyball-specific way to help their game in the long run.

Our fitness guru at Art of Coaching Volleyball is Marie Zidek, a college volleyball coach and a certified strength and conditioning specialist with a master’s degree in sports medicine. Below, you’ll find 20 dynamic warmup exercises that Marie recommends for volleyball. She demonstrates each one and explains how they will help boost a player’s fitness level.

“Dynamic warmups should be between 5 to 10 exercises, and the entire warmup shouldn’t take more than 5 to 10 minutes,” Marie says. “These will warm up players in the movement patterns that they’ll be using for volleyball without cutting into a lot of practice time.”

Click here to download a printable PDF of these exercises

The 20 best volleyball warmups, stretches and exercises

Pick 5 to 10 exercises from the 20 choices listed. Include at least one exercise from each component: balance, core and dynamic stretch.

The 20 best volleyball warmups and stretches are:

High knee hug
High knees
High knees laterally
Sumo squat
Quad stretch
Baby skips
Spider-man exercise
Toes in, toes out
Atlas
Speed skater
Lunge elbow tuck with hamstring stretch
Hopscotch
Basic volleyball shuffle
Sumo shuffle
Karaoke
Backwards hip rotation
Front straight leg run
Toy soldier
Lateral lunge and skip
High skips

Let’s get started!

1. High knee hug

Type of warmup: Balance
Purpose: This volleyball warmup stretches hip flexors and adds a balance training component for the opposing ankle.

2. High knees

Type of warmup: Balance
Purpose: High knees is a plyometric exercise that prepares the lower body for eventual explosive activity (i.e. jumping). Players also benefit from single-leg balance training.

3. High knees laterally

Type of warmup: Balance
Purpose: Similar to high knees, this volleyball warmup focuses on pushing muscles in the legs to prepare your body for explosive lateral activity.

4. Sumo squat

Type of warmup: Dynamic stretch
Purpose: This volleyball stretch opens up hips and gets the body through a range of motion low-medium volleyball positions.

5. Quad stretch

Type of warmup: Dynamic stretch, balance
Purpose: Use this volleyball stretch to warm up the leg muscles and balance the opposite ankle.

6. Baby skips

Type of warmup: Core
Purpose: Baby skips is a low-level plyometric activity that limits side-to-side hip sway to improve core control and coordination work.

7. Spider-man exercise

Type of warmup: Core, dynamic stretch
Purpose: This effective volleyball stretch warms up the core and shoulders while stretching hips and preparing the body for lunging motions.

8. Toes in, toes out

Type of warmup: Balance
Purpose: Use this volleyball stretch to wake up ankles and foot fascia.

9. Atlas

Type of warmup: Core, balance, dynamic stretch
Purpose: This well-rounded volleyball warmup hits on all three major components by opening up the hips and stretching through the hips and back.

10. Speed skater

Type of warmup: Dynamic stretch
Purpose: Speed skaters are a safe, low-level single-leg plyometric exercise that strengthens the muscles around the knee.

11. Lunge elbow tuck with hamstring stretch

Type of warmup: Core, balance, dynamic stretch
Purpose: This is the perfect all-in-one exercise. Stretch the hips, wake up the ankles, prepare the posterior chain to fire (glutes, hamstrings, lower leg), open up the mid-back region for rotation and stretch the hamstrings.

12. Hopscotch

Type of warmup: Balance
Purpose: This volleyball stretch is a low-level plyometric activity that wakes up the lower leg to prepare for more explosive activities (i.e. jumping and hitting).

13. Basic volleyball shuffle

Type of warmup: Dynamic stretch
Purpose: To prepare the body for mid-low level volleyball positions, try this movement.

14. Sumo shuffle

Type of warmup: Dynamic stretch
Purpose: This volleyball stretch is like the basic volleyball shuffle, but opens up the chest and shoulder girdle by adding an arm exercise.

15. Karaoke

Type of warmup: Dynamic stretch
Purpose: Use this volleyball warmup to prepare the lower legs for explosive activity. Karaoke also incorporates a knee-drive component that enables a range of motion for more intense explosive activities (i.e. jumping and transitioning from low to high positions used in volleyball).

16. Backwards hip rotation

Type of warmup: Balance, core
Purpose: The backwards hip rotation wakes up the glutes and other muscles that stabilize the hips and lower leg during basic volleyball movements. It also strengthens the core by helping players stay square.

17. Front straight leg run

Type of warmup: Dynamic stretch
Purpose: This low-level plyometric volleyball warmup wakes up the ankles, muscles around the lower leg and posterior chain.

18. Toy soldier

Type of warmup: Dynamic stretch, balance
Purpose: Use this volleyball stretch to activate hamstrings while improving range of motion.

19. Lateral lunge and skip

Type of warmup: Dynamic stretch
Purpose: With this warmup, players can work on active stretching through the entire range of motion.

20. High skips

Type of warmup: Dynamic stretch
Purpose: Try this plyometric exercise after warming up the body first. This volleyball exercise prepares the body for full explosive movements (i.e. approach jumps).

Click here to download a printable PDF of these exercises

More volleyball warmups, skills and drills to improve your game

We hope these volleyball warmups and stretches are helpful for you and your players!

Still looking to take your volleyball coaching and training game to the next level? Discover even more warmups, skills, drills, position training and coaching strategies with an Art of Coaching Premium membership!

Here are just a few benefits you’ll enjoy with an AOC Premium Membership:

1,500+ training videos from Division 1 and Olympic-level coaches
Clinic playback
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Position training series
Printable practice plans
Worksheets and handouts

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Dynamic Warm-Up Exercises: How to Start Every Workout

If you’re facing a Spartan race obstacle, going hard out of the gate is not going to work out well. Dynamic warm-up exercises will get the blood moving to the muscle groups and fire up your nervous system. Five minutes is all you need to get this done.

As Spartans, we are required to utilize our body in the most obscurely functional of ways. From climbing over walls and picking up heavy objects to fighting gravity and running up and down a mountain, our body needs to be prepared for whatever is thrown at us. But how do we actually get prepared for this? The dynamic warm-up.

The purpose of the dynamic warm-up is to increase blood flow to the areas that will be working, and to wake up the nervous system throughout the body. A warm-up should be more than a quick stretch and a few burpees. Instead, you need to mimic movements that you will use consistently throughout the course.

Below, we have outlined a thorough total-body warm-up which will prepare you for both workouts and race day. A sound warm-up will translate into a sound training and racing experience. Try this five-minute workout before your training and races to become your strongest Spartan self. Aroo!

Dynamic Warm-Up Exercises to Max Your Workout

This dynamic warm-up exercises can be done in any open space, whether it’s a track, a gym, or your basement.

Jog – 1 Min

High Knees – 30 Seconds

Butt Kicks – 30 Seconds

High Kicks – 30 Seconds

Lateral Shuffles – 30 Seconds (each side)

Lateral Lunges – 10 (5 each side)

Bodyweight Squats – 10

Alternating Forward Lunges – 10 (5 each side)

*For a warm upper body, rotate your torso towards the side of the leg that is in front.

Push-Ups – 10

Single-Leg Reaches – 10 (5 each side)

Glute Bridges – 10

Amp up your fitness and wellness routine NOW. Click here to find a Spartan race near you!

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Warm-up in the classroom

General rule – The warm-up should never be ignored.

Warming up in a physical education, fitness, dance, choreography lesson is a simple and necessary thing. It is she who allows you to prepare the muscles for physical exercise and protects children from getting all kinds of injuries in the course of the lesson.

It is with a light warm-up that morning exercises, afternoon exercises and even evening training should begin.

If you look into any gym or gym, hall, where fitness classes and dance trainings (folk, modern, oriental, Latin American, etc.) with indispensable and dynamic and static exercises take place regularly and professionally, any physical activity start with a warm-up.

WHAT IS A WARM-UP

Warm-up is a set of exercises that are performed at the beginning of a workout in order to warm up the body, develop muscles, ligaments and joints.This is the foundation of physical education, and it should cover the whole body to the maximum.

It is necessary to devote time to warm-up immediately at the beginning of the lesson. This type of activity is relevant for children engaged in sports or dance art. The warm-up before more serious physical activity should take place from the top of the body downward. This means that first the muscles of the neck are kneaded, then the tissues of the girdle of the upper limbs, trunk, hips, knees and ankles. This sequence helps to avoid pinching the nerves.

Children 1-2 years old

They are just learning to orient themselves well in space and control their musculoskeletal system, so the warm-up consists of the simplest exercises. Here are some examples:

1. Stand in front of the child and rotate your head at a slow pace. Have the child repeat. It is necessary to stretch the neck to avoid unpleasant pinching of the nerves during sharp turns of the head.

2. After that, put your feet shoulder-width apart and begin to stretch the shoulder joint.With one hand, rest on the side, and with the free hand, make five rotational movements in an arc. Then change hands and repeat the exercise.

3. In order to warm up the shoulder girdle, you can clap your hands, above and below. And then stretch your whole body up.

4. Another good exercise for warming up children of this age is simply climbing into a chair. Place a chair in front of the baby and let him begin to climb on it, first standing on his toes and leaning on the seat. Then let him throw his knee, smoothly pull himself up to the back of the chair and climb onto it completely.Watch how the baby performs the exercise, constantly insure him. It is advisable to repeat this exercise three times.

Important! Show your child the exercises by your example , so it will be easier and more understandable for him to perform them.

Pre-workout warm-up: 30 best exercises (photo)

Pre-workout warm-up is a set of exercises to prepare the body for physical activity, which will help you avoid injury and carry out the lesson as efficiently as possible.The main purpose of the warm-up is to gradually increase the body temperature and warm up the muscles that are in a state of inactivity.

We offer you a selection of warm-up exercises and a ready-made sequential plan for their implementation. These exercises are equally suitable for warm-ups at home, in the stadium, or in the gym.

Why warm up before training?

Doing a pre-workout warm-up is an essential part of a fitness session. A good warm-up will gradually increase your heart rate, increase blood flow to your muscles, tendons and ligaments, and prepare you mentally for your workout.Regardless of whether you are going to do strength or cardio exercises, warm up before training is a must.

Benefits of pre-workout warm-up:

You warm up muscles, ligaments and tendons, this improves their elasticity and reduces the risk of injury and sprains.
Warming up before training will help to stretch joints that get heavily stressed during training. Your joints are at risk of injury if you don’t do preparatory exercises.
Warmed muscles contract and relax better during exercise, which means your strength capabilities will be higher during exercise.
Warm-up exercises optimize cardiovascular function: this will help reduce the stress on the heart during exercise.
Warming up before training improves blood circulation, which will saturate your muscles with oxygen and nutrients. This will help increase your endurance while exercising.
As you warm up, your body increases the production of hormones responsible for energy production.
Training is a kind of stress for the body, so a high-quality warm-up will prepare you for the loads from a mental point of view, improve coordination and attention.
Gentle warm-up exercises prior to training release adrenaline into the bloodstream, making your body better able to cope with physical activity.

A good pre-workout warm-up will not only help you avoid injury and cardiovascular problems, but also help you get the most out of your workout.If you want to skip the warm-up and save time so that you can focus more on heavy loads for quick results, then this is the wrong way. After warming up, your body will work better, you will be more energetic and endurance, which will give you a much better result in the long run.

A dynamic warm-up should be carried out before any workout, regardless of the type of load: strength training with weights, running, cardio training, cycling, kickboxing, dance training, splits stretching, crossfit and any other sports direction.Warm-up before training is needed both when exercising in the gym and at home (on the street).

Why don’t people warm up before exercising?

Many people do not warm up before exercising as a waste of time. You’ve probably heard more than once from friends or acquaintances: “I regularly do strength and cardio workouts in the gym and never do a warm-up or cool down. I didn’t feel any harm ”. Never be guided by someone else’s questionable experience!

Firstly, each person has his own individual level of strength, nobody knows the reserves of his body.It may not fail for a month, two, a year or even a couple of years, gradually wearing out, but how long this can last is unknown. Secondly, in the conditions of excessive and very often contradictory information on fitness, many of us already make a lot of mistakes that can hit our health. Therefore, try to follow at least the canonical recommendations – doing a warm-up before each workout is just one of them.

It is important to note that even personal trainers and group trainers may not have minimal warm-up time.But you yourself are responsible for your health, so do not be lazy to come 10 minutes before training and do a warm-up on your own. Even if until today you have passed injuries, then remember that a cold tendon tear or other unpleasant injury can happen at any time.

The situation is similar with home workouts, which are now being produced in a large number. Usually programs are designed for 20-30 minutes, which is very important for many people in conditions of high employment.And of course, in such short programs, at best, 2-3 minutes will be given to warm-up, and at worst, there will be no warm-up at all.

Why is the lack of a warm-up dangerous?

Studies show that only 5% of people do a good pre-workout warm-up, which is a very sad statistic. Many practitioners believe that this is a waste of time, which is already limited in fitness classes. Let’s remember again, what is the danger of not having a warm-up before training, in addition to reducing the effectiveness of the session?

The most common problem that occurs when you don’t warm up before exercising is a sprain.A very unpleasant and painful syndrome, due to which you will have to take a break from training.
An even more unpleasant problem is a joint injury. If you work out on a cold joint, then there is a high risk of damaging it. The danger of a joint injury lies not only in the duration of recovery, but also in the fact that after an injury it will constantly remind of itself. Due to improper loads, joints of the knees, ankle, shoulder and hip joints are particularly affected.
Without a good warm-up, due to the high load on the heart, dizziness or even fainting may occur.
A sudden sharp load without a preparatory warm-up part can cause a sharp jump in pressure, which is equally dangerous for people with hypertension and hypotension.

Pre-workout warm-up structure

It is advisable to devote at least 7-10 minutes to a pre-workout warm-up. It is better to start warming up with walking in place to warm up the body. This is followed by joint exercises and dynamic muscle stretching exercises. The warm-up ends with moderate-intensity cardio exercises.At the end of the warm-up, we restore breathing, taking a deep breath in and out.

Pre-workout structure for 7-10 minutes:

Walking in place: 1 minute
Joint exercises: 2-3 minutes
Dynamic muscle stretching: 2-3 minutes
Cardio warm-up: 2- 3 minutes
Restoring breathing: 0.5-1 minute

Joint gymnastics activates the work of joints, tendons and ligaments, improves their mobility and helps to work out the periarticular muscles.Dynamic stretching will make your muscles more elastic, which will help them work as efficiently as possible throughout your workout. Cardio warming up will increase your body temperature, increase circulation, and prepare your muscles for further stretching.

Thanks to this warm-up you will make your heart work faster, accelerate blood circulation, gently wake up all the muscles in the body. After a proper warm-up, a pleasant warmth spreads through the body, you feel cheerful and full of energy. If you plan on stretching or twine stretching as a workout, then the final cardio warm-up can be increased to 5-7 minutes.

Warm up before training and stretching after training should not be confused. In the warm-up, your goal is to warm up the muscles and joints, increase blood circulation, and prepare the body for stress. The warm-up should not be slow and static; you should warm up well. After training, on the contrary, you should restore breathing, lower your heart rate and perform static stretching exercises.

Stretching for specific muscle groups:

Warm-up Exercises

The importance of warm-up is difficult to overestimate, it is a fundamental part of training.First, a good warm-up before class reduces the risk of injury. Secondly, warmed up muscles work more efficiently. The warm-up should include a complete and thoughtful set of exercises that will help prepare your body for training.

Stage 1: Walking in place

It is better to start the warm-up with walking in place to warm up the body a little and not to stretch the muscles during dynamic stretching. As you walk, your heart rate should rise slightly and your body temperature should rise.Do two exercises for about 30 seconds each.

1. Walking with knee lift

We begin the warm-up by walking in place. Raise your knees up, synchronously moving your arms along the body. Don’t be too zealous; start your warm-up at a gentle, calm pace.

How much to perform: 10 knee lifts on each leg.

2. Raising arms and knees

And one more gentle warming up exercise.Continue to raise your knees, but now use your hands. Raise your arms up above your head and lower them down, bending at the elbows.

How much to perform: 10 knee lifts on each leg.

Stage 2: Joint gymnastics

Joint gymnastics is a necessary part of the warm-up before training if you do not want to get joint problems in the future. Joint gymnastics is usually performed from top to bottom, starting from the neck and ending with the feet, but the order of the exercises does not play a fundamental role.Remember to do rotational exercises both clockwise and counterclockwise.

Joint exercises will be useful, by the way, and as a regular morning exercise.

1. Turns of the head

We begin the warm-up before training from the neck. Turn your head right-forward-left-forward, trying not to make sudden movements. Do not throw your head back.

How many to perform: 5 turns in each direction.

2.Shoulders Rotation

Lower your arms along your torso and begin to rotate your shoulders in a circle. Increase the amplitude little by little, trying to stretch your shoulder joints well.