There are many ways to warm up, including this simple skip with a twist exercise. This exercise engages the muscles of the core as well as the upper and lower body in a gentle and rhythmic warm-up.
How to Do the Skip with Twist Warm-Up Exercise
It may seem like a simple exercise that you mastered in grade school, but don't be fooled. A few, often overlooked details of this movement are what make it a great warm-up exercise. If you ignore your core and abdominal muscles, you are just skipping and will miss out on half of the benefits of this exercise.- Find a level, open area that allows you to take about 10 full strides. A soccer field is ideal, but you can be creative and use a sidewalk, driveway, park, gymnasium, or tennis court as well.
- Begin the movement with simple skipping. You will progressively add intensity, range of motion and a twist to each set, but begin with easy small steps. Skip 10 full strides (5 per side), stop and turn around.
- In this next set, add a full arm swing and drive your knees a bit higher. Skip 10 full strides (5 per side), stop and turn around.
- In the next set, add the torso twist as soccer icon David Beckham demonstrates in the photo. Take full skipping strides, driving your knees upward and your arms across your body to a full range of motion.
- Keep your movements smooth and controlled, not sloppy.
Also See
Source
Andersen, J. C. Stretching Before and After Exercise: Effect on Muscle Soreness and Injury Risk. Journal of Athletic Training 40(2005): 218-220
