Then skip to the far line face the wire gate and try and rally using the gate as your opponent for 10 rallies. Sprint back and let partner do the same.
Stretches - Rotate neck from left to right do this 3 times
Triceps muscles- Stand tall, with good posture. Place one arm behind your head, with your hand facing down your spine. Use the other hand to gradually push down on the elbow joint, whilst slowly increasing the stretch on the triceps muscle. Repeat again on the other side, do three times for each side.
Rotate hips from left to right as if using a hula hoop perform this 3 times
Chest stretch- Stand upright and place your hands on you lower back. Slowly bring in your elbows, until you feel the stretch on your chest muscles. Aim to keep your elbows high during the stretch, and slowly push your chest out. Remember to breathe comfortable throughout the stretch.
Back stretches- Lie on your back, with your legs bent up towards you, Keeping your upper back firmly on the floor, gently lower your knees to one side, and your arms the opposite side, hold for about 20 seconds, then repeat on the other side. Allow your lower back to rotate naturally to the side, however if any pain is felt avoid this stretch. Do the stretch three times for each side.
Hamstring muscles- Lie on your back, bending one leg and keeping that foot on the floor to prevent you lifting your body during the stretch. Raise your other leg, holding it either side of your knee joint, to gradually pull the leg towards you. You should feel the hamstring muscle stretching at the back of this leg. Concentrate on keeping your buttocks on the floor, and keeping the stretched leg as straight as possible, do the stretch 3 times on each leg.
Quadriceps muscles- Grab one leg at the ankle, and slowly pull your heel up towards your bottom, whilst slowly applying a stretch on the quadriceps muscles (The large muscles at the front of the upper leg). Aim to keep your knees together and back straight throughout the stretch. Push your hips forward to increase the stretch on the quadriceps muscles, Three times for each leg.
Game related activity – split class into groups. Get into pairs and stand opposite each other the rest of the group in a straight line next to each other half one side and half the other about a metre away from opposite partner. Same for both groups, Start with one shuttlecock at one end of the line and rally to your partner once your partner has got it she will rally to the next person opposite and to the right of you keeping doing this. Once the shuttlecock is at the end of the line the end person will run to the beginning with the shuttlecock and start the rally of again do this for two minutes then take two steps back and start again but this time you will be further away.
Light jogging light jogging warms the muscles. This increases their flexibility and reduces the risk of injury. It also increases heart rate and blood flow.
Stretching increases the range of the movement of joints. This activity reduces the risk of damage to muscles tendons and ligaments from straining.
The specific warm up works your muscles as well as preparing you mentally.
