Warming Up

When the body is cold, this is a great way to get blood pumping to all extremities quickly. In addition, it helps to relax and stretch the upper body, leading to a more fluid arm motion.


  1. Start with one arm at your side and the other pointed straight up to the sky (Figure A).

  2. Swing the arm at your side up and forward at the same time as swinging the pointed arm back and down (Figure B).

  3. Allow both arms to make circles, keeping your arm close to the side of your head as you swing it back (Figure C).

  4. Walk with the proper lower leg motion of race walking.

  5. Perform this exercise for 30 yards.

Figure A

Figure B

Figure C

ntroduction Bent Arm Swing Swing Arms Quick Steps Bend Down Hamstring Forward Leg Kick Hip Rock Hurdlers Side Leg Swing Snake Long Arms Backward Windmills