Table 1.

Specific warm-up (SWU) protocol

SWU protocol	Description
Foot sweeps	Moving side to side, sweep foot along floor
Finger, wrist, and ankle rotations	Rotate ankles and wrists to stretch flexors and extensors
Trunk side stretch	Standing, lean to one side then the other with arms overhead
Trunk rotator stretch	Standing, rotate body from side to side
Hip circles	On all fours, circle hip inside body and away from body, switch
Knee bends	Bouncing from kneeling position to standing position, stretch hamstrings
Cartwheels both sides	Standing facing the side, cartwheel
Forwards rolls	Standing, perform a forward roll into side body landing
Backwards rolls	Standing, perform a backward roll
Forward rolls with legs spread	Same forward roll with spread legs