1. Warm ups can be fun… Identify a small-ish area where a group of people can run around Jog round the area, changing direction & side-stepping each other continuously. It should be chaotic, not everyone running in the same direction round the outside (2-3 mins) ‘high-5 baby’ – using both hands, high 5 others as you job around the area (1-2 mins). Raise shoulders & hands high Repeat with ‘low-5 baby’ – drop shoulders and dip knees (1-2mins)

2. Keep going… Continue with chaotic directions, and start to skip – swing arms, high knees (1-2mins). Then move onto rapid high knee lifts – small steps (1min) Switch to squeezing your thighs – feet up towards your bottom, head up, knees just in front of your hips (1- 2mins) Then take large strides, and drop back knee into a lunge every couple of steps (don’t forget to keep changing legs and direction!) (1-2mins)

3. Nearly done… Move onto jumping lunges – spring off your back foot, raise your front knee (1- 2mins) Next, heel flicks – kick out feet ahead of you with toes pointing upwards (1-2 mins) Then, take a short step, raise toes and sweep hands along the ground (feel stretch in hamstring) (1-2mins)

4. Finally… Return to high 5s and low 5s – alternate between them, and remember to continually change direction You should now be nice and warm

5. Thanks Paul Murgatroyd For the ideas and demonstrating them at the 2012 Coaching Conference Helen Marsden For preparing this summary of Paul’s presentation.