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A warm-up is essential before any exercise. Young children need less time to warm up due to increased flexibility and suppleness. As we get older the need to warm-up is greater to prevent injury. Why warm up? 1. Helps mental preparation; 2. Warms up the muscles; 3. Helps prevent injury; 4. Increases blood flow; 5. Removes stiffness. To Start: - you should do a small jog around the pitch, beginning at point X. Then on the second lap do some stretches at each corner. The order of events is as follows: - Following the directions from the diagram should create a good progressive warm-up, not straining the muscles too much too quickly causing possible muscle strain and injury. The exercises should get gradually more strenuous and more like the activity performed The stretches to be done at each corner are as follows: - Lower Body Stretches * Ankle Rolls * Gastrocnemius Stretches (also soleus) * Quadriceps Stretches * Hamstrings Stretches * Groin Stretches *...

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