How to warm up

We should keep our warm-up simple and try to separate it into four stages. The first and most important stage is raising your pulse and getting blood flowing to the working muscles. We can do this with a fast-paced walk or a light jog. The second stage is dynamic stretches.

These should focus on using our main leg muscles, arms and core, starting gently and focusing on technique, for example, simple lunges.

Then move on to something like skipping, focusing on increasing both distance and height. The third stage should be some practice activities, such as a series of accelerating shuttle runs. Stage four is mental preparation. Focus on relaxing, finding a pace and remembering any strategies.

Warm muscles are efficient, pliable and less likely to tear. A thorough warm-up is extra important due to our increasingly modern sedentary behaviours, such as being seated at a desk.