Warm Up For All Abilities

Table of Contents

Warm up activities can be inclusive for all athletes

Use pictures and demonstration to help athletes remember the activity.
Do the warm up in pairs so partners can assist each other.
Keep it the same or similar each session. Many athletes benefit from consistency, so they know what to expect.
Always start with the athlete’s ability not their disability.

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The following exercises are accessible to most athletes

Wheel, step or Jog:

Start increasing blood flow to the muscles by wheeling, stepping or jogging on the spot or in a forward motion.

Neck Stretch:

Slowly tilt right ear to right shoulder - Hold 5 seconds and then left ear to left shoulder - Hold 5 seconds.
Gently bring chin to chest -hold 5 seconds then chin to the sky – hold 5 seconds.

Shoulder Circles: 

Roll shoulders and arms backwards 10 times. Arms can be either straight or bent at the elbow. Squeeze shoulder blades together at the back.
Roll shoulders and arms forward 10 times. Arms can be either straight or bent at the elbow.

Wrist and forearm:

Gently make circles with hands at the wrist forward and backward.
Straighten one arm and with the opposite hand bend up the hand at the wrist and hold for 5 seconds, bend down the hand at the wrist and hold for 5 seconds. Repeat with the other arm.

Upper arms:

With arms held forward at 90 degrees (parallel to the ground), punch one hand forward (straighten elbow) and back (bend elbow) while alternating with the other.
With arms held up at 90 degrees and out to the side, punch one hand out (straighten at elbow) and in (bend at elbow) while alternating with the other.
Hold arms straight above head, bend elbows behind head and straighten elbows again.

Torso Twist:

Sit or stand in a steady position. Keep hips in position and turn shoulders and head to face left, hold for 2 seconds then turn shoulders and head to face right, hold 2 seconds. Repeat a number of times.

High Knees:

In sitting, standing or while walking, lift knees high in front of the body.
To increase intensity;
- Add arms – swing arms opposite to leg.
- Tap knees with hand or elbow.
Sit or stand in a steady position. Keep hips in position and turn shoulders and head to face left, hold for 2 seconds then turn shoulders and head to face right, hold 2 seconds. Repeat a number of times.

Hamstrings and hip flexors (forward kicks):

In sitting or standing, lift straight leg up in a kicking motion. Repeat 10 times each side.
- Increase speed.

Hamstrings (Butt Kicks):

In standing, walking or jogging on the spot, bend knee fully to bring foot to bottom and "kick" your bottom.
To increase intensity;
- Add arms – swing arms opposite to leg.
- Increase speed.
- In sitting, straighten and bend leg one at a time.

Quadriceps and glutes (Reverse Lunges): 

Reverse lunges tend to be more accessible as they are more stable and much better on knees.
In standing, step backward with one foot and bend your front leg until the knee is about 90 degrees.
- The back foot should land on the ball of the foot and also bend the knee to about 90 degrees.
- Stand up.
- Repeat 5-10 times on one side and then swap.
In sitting, march legs on the spot, pushing heels in to the floor or footrest. Alternatively chair lifts.

Cardio - Fast combination: 

To add a cardio component to your warm-up exercises, incorporate a fast combination using a combination of arms and/or legs.
In sitting, you can do repeated chair lifts.
- Brakes on.
- Hands on top of wheels or arm rests.
- Lift body so arms are straight and bottom is off chair, bend arms to lower without bottom touching chair and repeat.
In standing with support, you can do side steps.
- Step one leg to the side.
- Step leg back together.
- Step other leg to the other side.
- Step leg back together.
In standing without support, you can do jumping jacks.
- Legs and arms go out and in with each jump.

Cardio - Build up Sprint:

Once you are warmed up you can get ready for your first event with a short sprint.
Wheel, walk, jog or run. Start slow and build up pace to around 90% of your max pace.

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