Jog before you sprint to avoid injury

Here is a series of warm-up and skipping exercises for all sports that will help you prepare your body for the training session or game.

Ideally you should warm-up for around 20-30 minutes for this session.

For a normal training session 10 minutes should be fine.

1. Straight ahead jogging for 40 yards.

2. Shoulders forward. Straight ahead skip with your arms moving around and forward from the shoulders for 30 secs.

3. Shoulders back. Straight ahead skip - arms moving around and backwards from the shoulders 30 secs.

4. Wide chest extension. Straight ahead skip - arms wide moving backwards and forward from the shoulders -30 secs.

5. High back extension. Straight ahead skip - arms stretched out moving up and down alternatively from the shoulders for 30 secs.

6. Side shoulder stretch. Straight ahead skip - arms stretched out moving together to the left and right of the torso.

Do this in the skipping rhythm from the shoulders for 30 secs.

7. Arm waving. Do a sideways skip with your arms wide moving up and down in rhythm for 30 secs.

Do it again facing the opposite direction.

Make sure you do some stretches after your warm up routine to make sure your body is ready for the speed workout Mike Antoniades, speed coach

8. High knees. Straight ahead jogging and at on the coach's command the players perform knees-up on the spot - knees 90 degrees, arms pumping at the side.

Do this for 15 seconds and repeat 4 times

9. Torso Twists. Straight ahead jogging - on the coach's command the players perform torso twists on the spot.

Keep your arms loose moving side to side with the rhythm.

Do this for 15 seconds and repeat four times.

10. Butt kicks. Straight ahead jogging - on the coach's command the players perform butt kicks while running.

Make sure your ankles touching the bottom with your arms pumping at the side. Do this for 15 seconds and repeat 4 times.