Before Games

• Initial Position: Sit or stand with legs extended.

• Movement: Lift one foot off the ground and begin rolling your ankle in a circular motion, first in one direction and then in the other direction. 

• Repetitions: 3 sets of 10 repetitions

• Initial Position: standing with your feet hip-width apart and your arms at your sides.

• Movement: Take a big step forward with one foot, bending your knee and lowering your hips towards the ground. Your back leg should be straight with your heel lifted off the ground.

• Repetitions: 3 sets of 10 repetitions.

Check how to do it correctly here.

• Initial Position: Stand with feet shoulder-width apart, and toes pointing forward.

• Movement: Lower your body down into a deep squat position while keeping your back straight, chest up, and core engaged. As you lower down, extend your arms out in front of you to help maintain your balance.

• Repetitions: 3 sets of 10 repetitions

Check how to do it correctly here. 

• Initial Position:  Stand with your feet hip-width apart, and place your hands on your hips for balance.

• Movement: Shift your weight onto your right foot and swing your left leg out to the side, keeping it straight. Swing your legs back and forth in a controlled and fluid motion, gradually increasing your range of motion. Aim to swing your leg as high as possible without causing discomfort or losing your balance.

• Repetitions: 3 sets of 10 repetitions for each leg.

• Initial Position: Stand with your feet hip-width apart, and place your hands on your hips for balance, or on the wall for support.

• Movement: Shift your weight onto your right foot and swing your left leg forward, keeping it straight. Continue swinging your legs back and forth in a controlled and fluid motion, gradually increasing your range of motion. Aim to swing your leg as high as possible without causing discomfort or losing your balance.

• Repetitions: 3 sets of 10 repetitions for each leg.

• Initial Position: Stand with your feet shoulder-width apart, and take a step forward with your right foot.

• Movement: Bend your left knee and lift your heel towards your buttocks, grabbing your ankle with your left hand. Hold this position for a few seconds to stretch your quadriceps muscle. Release your left leg and take a step forward with your left foot. Repeat the stretch with your right leg. Continue alternating legs as you walk forward.

• Repetitions: 3 sets of 10 repetitions for each leg.

• Initial Position: Stand with your feet hip-width apart, and take a step forward with your right foot.

• Movement: Raise your left knee towards your chest and hold it with both hands, hugging your knee close to your chest. Release your left leg and take a step forward with your left foot. Repeat the stretch with your right leg. Continue alternating legs as you walk forward.

• Repetitions: 3 sets of 10 repetitions for each leg.

• Initial Position: Stand with your feet shoulder-width apart, and lower your body down into a deep squat position, keeping your back straight, chest up, and core engaged.

• Movement: Explosively jump up, extending your arms above your head. Land back in the starting position with your feet shoulder-width apart, and immediately lower back down into a deep squat position. Repeat the movement for several repetitions, focusing on maintaining proper form and control.

• Repetitions: 3 sets of 10 repetitions.

• Initial Position: Stand with your feet shoulder-width apart and extend your arms straight out to the sides, so they are parallel to the ground.

• Movement: Bring your right arm over your left arm, crossing at the elbow. Then, bring your left arm over your right arm, crossing at the elbow. Continue to alternate the crossing motion of your arms back and forth for several repetitions, gradually increasing the range of motion and speed of the movement.

• Repetitions: 3 sets of 10 repetitions.

• Initial Position: Stand with your feet shoulder-width apart and relax your arms at your sides.

• Movement: Bring your right arm in front of you and your left hand behind you, both at the level of your shoulders. Then, swing your arms back and forth in a gentle swinging motion. Alternate the swinging motion of your arms back and forth for several repetitions, gradually increasing the range of motion and speed of the movement.

• Repetitions: 3 sets of 10 repetitions.

• Initial Position: Stand with your feet shoulder-width apart and extend your arms straight out to the sides, so they are parallel to the ground.

• Movement: Twist your torso to the right while swinging your left arm across your body and your right arm back behind you. Then, twist your torso to the left while swinging your right arm across your body and your left arm back behind you. 

• Repetitions: 3 sets of 10 repetitions.