Walk or jog gently for 3 minutes according to ability.
Perform controlled arm circles and side steps.
Add comfortable leg swings while holding a stable support.
Finish with sport-specific easy movements before increasing intensity.
Professional review pending. This is starter educational content, not a medically approved training programme.
Let's get moving
- Walk or jog gently for 3 minutes according to ability.
- Perform controlled arm circles and side steps.
- Add comfortable leg swings while holding a stable support.
- Finish with sport-specific easy movements before increasing intensity.
Make it gentler
Stay with walking and shoulder circles.
When you're ready
Extend to suit the sport after a gradual warm-up.
Move safely. Stop for pain, dizziness, chest discomfort or unusual shortness of breath. Consult a professional about your individual circumstances.