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1.1 Feet
Toes are on the ground, we're spinning ankles in both directions
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1.2 Knees
We put our hands on knees, we're spinning knees in both directions
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1.3 Hips
We put our hands on hips, we're spinning hips in both directions
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1.4 Shoulders backward
We're standing with feet slightly apart, throw back arms in both directions
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1.5 Head circulation
We're spinning out head in both directions
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1.6 Head forward
We put our palm on chin, turn head back and we're pushing it forward with hand resistance
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1.7 Head backward
We put both hands behind head, bow and we're pushing head back with hands resistance
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1.8 Thigh circulation
We put hand on something on the side and we're spinning tight without touching the ground
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1.9 Leg swing forward
We put hand on something on the side and we're throwing straight leg far forward
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1.10 Leg swing backward
We put hand on something on the side and we're throwing leg back, bending our knee at motion finish
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1.11 Leg swing to the side
We put hands on something in front and we're throwing straight leg to the side
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2 Dynamic exercises
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2.1 High jumps
We're jumping with alternately right and left leg, high jump, both legs touch the ground before next jump
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2.2 Shoulders
We're running with both hands spinning: forward, backward, alternately
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2.3 Sideway run
We're running sideways with feet joining and separating, moving our hands
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2.4 Skip C
We're running with heels touching buttocks
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2.5 Backward run
We're running backwards, it is worth doing on a level surface and occasionally looking back
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2.6 Skip A
We're throwing our knees upside, alternately, with hands working
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2.7 Skip B
We're throwing knee upside as is Skip A and then quickly straightening this leg (kick)
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2.8 Long jumps
We run a few steps and then we're jumping forward strongly
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2.9 Scissors
We start running, lean back and we're throwing straight legs forward, alternately
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2.10 X-run
We?re running sideways with our legs crossing, once left leg is in front, once right one, we're helping ourselves with arms motion
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3 Stretching
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3.1 Knee to breast
We raise one leg high with knee maximal bend and hands tightening it to our chest
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3.2 Calf
We put hands on something in front, put straight leg back, the whole foot on the ground, feel the tension in the calf
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3.3 Achilles
We put hands on something in front, put slightly bent leg back, the whole foot on the ground, feel the tension in the area of the Achilles tendon
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3.4 Heel to buttock
We put hand on something in front, the other hand grabs one foot, we keep heel close to buttock and tighten it, feel the tension in your quadriceps
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3.5 Bows
We stand on straight legs, lean out and we're trying to touch our fingers to toes and the ground
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3.6 Bow to leg
One leg bends slightly at knee, the other is straight, lying on heel, we're leaning out to the straight leg
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3.7 Stride
We put hand on something on the side, one leg in front, bent at knee, the other almost straight back, based on toes, we can push the hips forward, we feel the tension in the groin
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3.8 Twine
We put straight legs as widely as possible, we feel the tension in the groin
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3.9 Ankle on knee
We are in slight squat, raise one leg and put the outside of the ankle on the other knee, the hand on the side of the raised leg is pushing the knee down
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3.10 Half-twine
We stand astride, bend one leg, the other straight, we are leaning towards the straight leg
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