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Instructions
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Stretches
1. Put on some up-tempo music. This is optional,
but it helps timing and rhythm.
2. Do some quadricepses stretches.
a. Grab your foot and bring it up to your back.
b. Hold for 10-15 seconds.
See Figure 1 for how it should look.3. Repeat
step 2 with other leg.
4. Do some groin stretches or “splits”.
a. Simply go down until you feel tightness on your inner thighs and groin.
b. Hold this position for 20-30 seconds.
WARNING: do not over-stretch. You can easily pull a groin muscle.
See Figure 2 for how it should look.
3. Do triceps stretches.
a. Grab your arm and bring it behind your head.
b. Hold 15-20 seconds.
See Figure
3 for how it should look.
6. Repeat step 5 with other arm.
7. Do some arm swings.
a. Swing your arm back and forth.
b. Do till you feel loosened up.
See Figure 4 for how it should look.
8. Put on your gloves.
WARNING: Wear gloves. If not you can very easily cut
and/or scrape yourself very badly.
Figure 1
Figure 2
Figure 3
Figure 4