The warm-up has three distinct phases:
1. General mobility
Begin the warm-up with some movement/fun activities to get the heart pumping and the blood flowing, moving on to some basic movements to loosen up the muscles and increase joint mobility.
Slow wheeling around the playing surface is a good way to begin, followed by upper body stretches of the shoulders, neck, wrists, hands and fingers, including low impact arm swings, shoulder circles, rolls and back slaps.
videos on warm-up on the IWRF website
show some examples of exercises which can be completed during the general mobility section. The reps and time spent completing the exercises will vary depending on the players’ experience and the content of the session or match to follow.