Table 3. Dynamic warm up programme^*.

Exercise	Duration
1. High knees	3 set over 20 m
2. Butt flicks	3 set over 20 m
3. Carioca	3 set over 20 m each side
4. Dynamic hamstring swings	10 repetitions each leg
5. Dynamic groin swings	10 repetitions each leg
6. Arm swings: forwards and backwards	10 repetitions each direction
7. Faster high knees (shorter stride)	4 sets over 10 m
8. Swerving	2 sets over 30 m at 70% of maximum pace
9. Side stepping	2 sets over 30 m at 80% of maximum pace
10. Spiderman walks	1 set over 20 m
11. Sideways low squat walks	1 set x 10 steps each direction
12. Upper body rotations	10 repetitions each leg
13. Vertical jump	5 repetitions building in intensity
14. Run through	2 sets x 20 m at 70% of maximum pace 2 sets x 20 m at 80% of maximum pace 1 set x 20 m at 90% of maximum pace
15. Countermovement jump then 5 m sprint	2 sets x 5 m at 90% of maximum pace 1 sets x 5 m at 95% of maximum pace
16. Sprint for 5 m then countermovement jump	2 sets x 5 m

m: meters;

*: warm up programme extracted from Taylor et al. [22]