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What is the first thing you should do before doing any physical activities? The first thing you should do is warm-up or stretch. It is important to do physical and mental warm-ups. If you do not warm-up you are likely to pull a muscle, or get hurt in a different way, because if your body isn't ready for the challenge of the activity your body will get tired fast, and you will probably become careless of what you are doing. Here is a list of warm-up exercises for track and field beginers: 1. Abdominal exercise: Lay on your back with your hands behind your head. Then with your knees straight, scissor kick in the air with your legs. 2. Leg and back exercise: From erect position feet shoulder width apart, arms extended sideward, touch left toe with right hand, then touch right toe with left hand, then repeat that motion over again. 3. Hip-Flexibility Exercise: Lay on your back, then lift your legs straight up and put your hands behind your back, so that you are in the candlestick position. Rotate your legs as in riding a bicycle. Star slowly and increase speed. 4. Arm and shoulder girdle exercise: Lay on your chest on the ground. With body your body straight, touch your chest to the ground and then push up to arms-extended position. (The same as push-ups.) 5. Trunk-Stretching exercise: Stand up straight with feet about three feet apart. Then put your arms straight out, and rotate whole upper trunk from waste up, from as far right to as far left as possible. Then repeat that motion. 6. Knee-lifting exercise: Stand in erect position. Then run in place, lifting your knees as hight as possible. 7. Crotch-flexibility exercise: From a hurdle position on the ground, lean forward touching right toes with both hands, and hold for about five seconds. Next do the same with your left foot, and repeat a few times. 8. Rear-leg exercise: Lean back gradually from an erect starting position. Then lift your leg onto a structure about waste high. Take turns with each leg. 9. Rear-Leg Pull Through exercise: Stand in an erect position. Pull your trailing leg over the hurdle in a smooth continuous arc. Keep your knee low, your toes turned up, and the lower part of your leg practically parallel with the ground. 10. Lead leg excercise: Stand in an erect position. Lift your leg onto a hurdle. Then pull your chest down to your thigh of the leg on the hurdle. Repeat this a few times with each leg. 11. Front leg excercise: Stand in an erect position. Stand in front of a hurdle facing away from it. Then gradually lift your leg onto the hurdle behind you. Bend forward, pulling your chest to the thigh of your leg that you are standing on. If you are going to excercise, try some of these or put them into a combination of excercises to warm up with depending on your event. They are FUN!
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