Table 1.

SWU protocol.

SWU	Description
Foot sweeps (1 m work – 1 m rest)	Moving side to side, sweep foot along floor.
Finger, wrist, and ankle rotations (30 s work – 30 s rest)	Rotate ankles and wrists to stretch flexors and extensors.
Trunk side stretch (30 s work – 30 s rest)	Standing, lean to one side then the other with arms overhead.
Trunk rotator stretch (30 s work – 30 s rest)	Standing, rotate body from side to side.
Hip circles (30 s work – 30 s rest)	On all fours, circle hip inside body and away from body, switch.
Knee bends (30 s work – 30 s rest)	Bouncing from kneeling position to standing position, stretch hamstrings.
Cartwheels both sides (30 s work – 30 s rest)	Standing facing the side, cartwheel.
Forwards rolls (15 s work – 15 s rest)	Standing, perform a forward roll into side body landing.
Backwards rolls (15 s work – 15 s rest)	Standing, perform a backward roll.
Forward rolls with legs spread (15 s work – 15 s rest)	Same forward roll with spread legs.
Backwards roll with legs spread (15 s work – 15 s rest)	Same backwards roll with spread legs.