An athletic player should complete a warm up, incorporating injury prevention exercises, prior to each training session and match.
The below is provided as a guide for an effective warm up that can be effectively implemented by NWSF clubs.
Resilience
Harrop curls (1 set of 5 repetitions)
Adductor short level hold (1 set of 20 second holds, either side)
Release
90/90 to shin box (1 set of 5 repetitions, either side)
Adductor rocker (1 set of 12 repetitions)
World’s Greatest Stretch (1 set of 4 repetitions, either side)
Grime (over 10m, with quality)
Rolling arabesque & quadricep stretch
Lateral lunge to base
Grime (over 20m, with quality)
NWSF DNA