Warmup Transcript

00Introduction

Scene: Music playing, images of Sonny Bill running and doing exercises. Other athletes join Sonny Bill, one has a netball ball, one a football ball and one a rugby ball in their hands.

Video background text: ACC SportSmart Warm Up.

Scene: Sonny Bill and Portia Woodman are running.

Sonny Bill's voice: I train to play.

Scene: Sonny Bill playing rugby.

Voice in the background: And Sonny Bill has done it again!

Male voice: The collisions, the big hits, I love it.

Scene: Athletes colliding.

Female voice: My team mates want me by their side.

Scene: Women playing netball.

Female voice: Not on the sideline

Sonny Bill's voice: If I get injured I can't play.

Female voice: I want to play every game. The game doesn't start the whistle.

Scene: Images of women playing football and netball.

Male voice: It starts with warming up. My body is the tool of my trade so I look after it.

All athletes together: We're going to show to do ACC SportSmart Warm Up. Let's go!

Video ends with text: ACC SportSmart Warm Up.

 

01Running hip out

Scene: Music playing, Samantha Sinclair and Portia Woodman are showing how to do the exercise.

Female voice: Walk or jog to the first cone. Then stop and lift your knee forwards. Rotate your knee to the side and put your foot down. Make sure you keep your body upright and pelvis horizontal and engage your core - we need a solid tummy and strong core in netball. 

Your hip, knee and foot of the supporting leg should also be aligned.

The key points are:

Don't let the knee of your supporting leg buckle inwards. 
Switch legs at each cone and jog back to the beginning after the last cone. 
When you get to the last cone, jog back and do it one more time.

Video ends with text: Your warm up is not finished, move on to the next exercise.

02Running hip in

Scene: Music playing, Bodene Thompson and Ben Matulino are showing how to do the exercises.

Male voice: Walk or jog to the first cone. Stop and lift your knee to the side. Rotate it forwards and put your foot down. Make sure you keep your pelvis horizontal and your core still - engage your tummy muscles.

Your hip, knee and foot of the supporting leg should be aligned.

The key points are:

Don't let the knee of your supporting leg buckle inwards.
Switch legs at each cone and jog back to the beginning after the last cone.
Lift your knee for the side, rotate knee forwards and put your foot down.

Repeat twice and then move on to the next exercise.

Video ends with text: Your warm up is not finished, move on to the next exercise.

03Running circling partner

Scene: Music playing, Samantha Sinclair and Portia Woodman are showing how to do the exercises.

Female voice: Run forward as a pair to the first set of cones. Shuffle sideways at a 90-degree angle towards your partner, shuffle an entire circle around one other, but don't change the direction you're looking. Then back to the first cone.

Concentrate on bending your hips and knees slightly and carry your body weight on the balls of your feet. Don't let your knees buckle inwards.

Jog to the next cone and repeat the exercise. When you have finished the course, jog back. Do the exercise twice.

Great stuff, let's move on to the next exercise.

Video ends with text: Your warm up is not finished, move on to the next exercise.

04Running shoulder contact

Scene: Music playing, Sonny Bill Williams and Portia Woodman are showing how to do the exercise.

Male voice: Jog to the first cone. Shuffle sideways at a 90-degree angle towards your partner. In the middle, jump sideways towards each other to make shoulder-to-shoulder contact. 

Land on both feet with your hips and knees bent and don't let your knees buckle inwards. Shuffle back to the first cone. Then jog to the next cone and repeat the exercise.

When you have finished the course, jog back and do it a second time and then move to the next exercise.

Video ends with text: Your warm up is not finished, move on to the next exercise.

05Running quick forwards and backwards sprints

Scene: Music playing, Samantha Sinclair and Portia Woodman are showing how to do the exercises.

Female voice: As a pair run quickly to the second cone then run backwards to the first cone, keeping your hips and knees slightly bent.

Repeat this, running two cones forwards and one cone in reverse.

The key points are:

Make sure you keep your upper body straight.
Your hips, knees and feet should be aligned.
Don't let your knees buckle inwards.

When you have finished the course, jog back and do it a second time. Then move to the next warm up exercise.

Video ends with text: Your warm up is not finished, move on to the next exercise.

06The bench

The bench - beginner - static

Scene: Music playing, Sonny Bill Williams is showing how to do the exercise.

Male voice: Start by lying on your front, supporting yourself on your forearms and feet.

Now lift your upper body, pelvis and legs until your body is in a straight line from head to foot. Draw your shoulder blades in towards your spine so that they lie flat against your back.

Your elbows are directly under your shoulders.

Pull in your stomach and gluteal muscles and hold the position for 20 - 30 seconds.

The key points are:

Your body should be in a straight line from head to feet - your elbows should be directly under your shoulders.
Don't tilt your head backwards.
Don't sway or arch your back.
Don't raise your buttocks.

Repetitions: 3 sets at 20 - 30 seconds each. 

Video ends with text: Your warm up is not finished, move on to the next exercise.


The bench - intermediate - alternate legs

Scene: Music playing, Samantha Sinclair is showing how to do the exercise.

Female voice: Start by lying on your front, supporting yourself on your forearms and feet.

Now lift your upper body, pelvis and legs until your body is in a straight line from head to foot. Draw your shoulder blades in towards your spine so that they lie flat against your back.

Your elbows should be directly under your shoulders. Pull in your stomach and gluteal muscles.

Lift each leg in turn, holding for a count of 2 seconds. Continue for 40 - 60 seconds. Return to the starting position. Take a short break and repeat the exercise .

The key points are:

Your body should be in a straight line from head to feet.
Your elbows should be directly under your shoulders.Do not tilt your head backwards.
Do not sway or arch your back.
Do not raise your buttocks.
Keep your pelvis stable and do not let it tilt to the side. 

Repetitions: 3 sets of 40 - 60 seconds each.

Video ends with text: Your warm up is not finished, move on to the next exercise.

 

The bench - advanced - lift and hold

Scene: Music playing, Samantha Sinclair is showing how to do the exercise.

Female voice: For the lift and hold, lift one leg about 10 - 15 centimetres off the ground and hold this position for 20 - 30 seconds - it's going to get tough, but stick with it.

Return to the starting position, take a short break and repeat the exercise with the other leg.

The key points are:

Your body should be in a straight line from head to feet.
Your elbows should be directly under your shoulders.Don't tilt your head backwards.
Don't sway or arch your back.
Don't raise your buttocks .
Keep your pelvis stable and do not let it tilt to the side.

Repetitions: 3 sets of 40 - 60 seconds each.

Video ends with text: Your warm up is not finished, move on to the next exercise.

07Sideways bench

Sideways bench - beginner - static

Scene: Music playing, Annalie Long is showing how to do the exercise.

Female voice: Start by lying on your side with the knee of your lowermost leg bent to 90 degrees and supporting yourself with your forearm. Keep your upper hand on your pelvis.

Now lift your pelvis and upper leg until they form a straight line with your shoulder. The elbow of your supporting arm is directly under your shoulder.

Aim to hold the position for 20 - 30 seconds - it might be tough to start with, but hang in there.

Return to the starting position.

Take a short break and repeat the exercise on the other side.

The key points are:

When viewed from the front , your upper shoulder, hip and upper leg should be in a straight line. When viewed from above, the shoulders, pelvis and both knees should be in a straight line.
Your elbow should be directly under your shoulder.
Don't rest your head on your shoulder.
Keep your pelvis stable and do not let it tilt downwards.
Don't tilt your shoulders, pelvis or legs forwards or backwards.

Repetitions: 3 sets of 20 - 30 seconds each side.

Video ends with text: Your warm up is not finished, move on to the next exercise.

 

Sideways bench - intermediate - raise and lower hip

Scene: Music playing, Erin Naylor is showing how to do the exercise.

Female voice:  Start by lying on your side with both legs straight and supporting yourself on your forearm. Keep your upper hand on your pelvis.

Now raise your pelvis and legs until your body forms a straight line from the uppermost shoulder to the uppermost foot.

Only the outside of the lowermost foot remains on the ground.

Now lower your hips to the ground and raise them back up again. The elbow of you r supporting arm is directly under your shoulder.

Repeat for 20 - 30 seconds. 

Take a short break, change sides and repeat.

The key points are:

When viewed from the front, your upper shoulder, hip and upper leg should be in a straight line.When viewed from above, your body should be in a straight line.
Your elbow should be directly under your shoulder.Don't rest your head on your shoulder.
Don't tilt your shoulders, pelvis or legs forwards or backwards.

Repetitions: 3 sets of 20 - 30 seconds each side.

Video ends with text: Your warm up is not finished, move on to the next exercise.

 

Sideways bench - advance - with leg lift

Scene: Music playing, Annalie Long is showing how to do the exercise.

Female voice:  Start by lying on your side with both legs straight and supporting yourself on your forearm .

Now raise your pelvis and legs until your body forms a straight line from the uppermost shoulder to the uppermost foot.

Only the outside of the lowermost foot remains on the ground.

Now lift your uppermost leg up and s lowly lower it down again. The elbow of your supporting arm is directly under your shoulder.

Repeat for 20 - 30 seconds.

Take a short break, change sides and repeat.

The key points are:

When viewed from the front, your upper shoulder, hip and upper leg should be in a straight line.
When viewed from above, your body should be in a straight line.
Your elbow should be directly under your shoulder. Don't rest your head on your shoulder .
Keep your pelvis stable and do not let it tilt downwards.
Don't tilt your shoulders or pelvis forwards or backwards.

Repetitions : 3 sets of 20 - 30 seconds each side.

Video ends with text: Your warm up is not finished, move on to the next exercise.

08Hamstrings

Hamstrings - beginner

Scene: Music playing, Portia Woodman and Ben Matulino are showing how to do the exercise.

Male voice: Start by kneeling on a soft surface with your knees hip-width apart and crossing your arms across your chest. Your partner kneels behind you and with both hands grips your lower legs just above the ankles, while pushing them with their weight to the ground.

During this exercise, your body should be completely straight from the head to the knees. Slowly lean forwards, trying to hold the position with your hamstrings .

When you can no longer hold it, gently take your weight on your hands, falling into a press-up position. 

The key points are:

Your partner keeps your lower legs firmly on the ground. Your head, upper body, hips and thighs should be in a straight line.
The movement is only in the knee-joints.Do the exercise slowly at first, but once you feel more comfortable, you can speed it up.
Don't tilt your head backwards.
Don't bend at your hips.

Repetitions: 1 set of 3 - 5 reps.

Video ends with text: Your warm up is not finished, move on to the next exercise.

 

Hamstrings - intermediate

Scene: Music playing, Samantha Sinclair and Portia Woodman are showing how to do the exercise.

Female voice: Start by kneeling on a soft surface with your knees hip-width apart and crossing your arms across your chest. Your partner kneels behind you and with both hands grips your lower legs just above the ankles, while pushing them with their weight to the ground.

During this exercise, your body should be completely straight from the head to the knees . Slowly lean forwards, trying to hold the position with your hamstrings .

When you can no longer hold it, gently take your weight on your hands, falling into a press-up position. 

The key points are:

Your partner keeps your lower legs firmly on the ground. Your head, upper body, hips and thighs should be in a straight line.
The movement is only in the knee-joints.Do the exercise slowly at first, but once you feel more comfortable, you can speed it up.
Don't tilt your head backwards.
Don't bend at your hips. 

Repetitions: 1 set of 7 - 10 repetitions.

Video ends with text: Your warm up is not finished, move on to the next exercise. 

 

Hamstrings - advanced

Scene: Music playing, Samantah Sinclair and Portia Woodman are showing how to do the exercise.

Female voice: Start by kneeling on a soft surface with your knees hip-width apart and crossing your arms across your chest. Your partner kneels behind you and with both hands grips your lower legs just above the ankles, while pushing them with their weight to the ground.

During this exercise, your body should be completely straight from the head to the knees. Slowly lean forwards, trying to hold the position with your hamstrings.

When you can no longer hold it, gently take your weight on your hands, falling into a press-up position. 

The key points are:

Your partner keeps your lower legs firmly on the ground .Your head, upper body, hips and thighs should be in a straight line.
The movement is only in the knee-joints.
Do the exercise slowly at first, but once you feel more comfortable, you can speed it up.
Don't tilt your head backwards.
Don't bend at your hips. 

Repetitions: 1 set of 12-15 reps.

Video ends with text: Your warm up is not finished, move on to the next exercise.

 

09Single leg stance

Single leg stance - beginner - hold the ball

Scene: Music playing, Portia Woodman is showing how to do the exercise.

Female voice: Start by standing on one leg, holding the ball in front of you in both hands. Bend your knee and hip a little so your upper body leans slightly forwards.

When viewed from the front - your hip, knee and foot of your supporting leg are in a straight line. Now hold your raised leg slightly behind your supporting leg.

Keep your balance and hold your body weight on the ball of your foot for 30 seconds, then change legs and repeat.

This exercise can be made more difficult by lifting your heel slightly off the ground,or passing the ball around your waist and I or under your other knee.

The key points are:

When viewed from the front, your hip, knee and foot of your supporting leg should be in a straight line.
Always keep the hip and knee of your supporting leg slightly bent.
Keep your weight on the ball of your foot.
Keep your upper body stable and facing forwards.
Keep your pelvis horizontal.
Don't let your knee buckle inwards.
Don't let your pelvis tilt to the side.

Repetitions: 2 sets of 30 seconds on each leg.

Video ends with text: Your warm up is not finished, move on to the next exercise.

 

Single leg stance - intermediate - throwing ball with partner

Scene: Music playing, Samantha Sinclair and Portia Woodman are showing how to do the exercise.

Female voice:  Start by standing 2 - 3 metres apart from your partner , with each of you standing on one leg. Bend your knee and hip a little so your upper body leans slightly forwards.

When viewed from the front - your hip, knee and foot of your supporting leg are in a straight line. Now hold your raised leg slightly behind your supporting leg.

Keep your balance while you throw the ball to one another. Hold in your stomach and keep your weight on the ball of your foot. Continue for 30 seconds , then change legs and repeat.

This exercise can be made more difficult by lifting the heel from the ground slightly.

The key points are:

When viewed from the front , the hip, knee and foot of your supporting leg should be in a straight line.
Always keep the hip and knee of your supporting leg slightly bent.
Keep your weight on the ball of your foot.
Keep your upper body stable and facing forwards.
Keep your pelvis horizontal.
Don't let your knee buckle inwards.
Don't let your pelvis tilt to the side.

Repetitions: 2 sets of 30 seconds on each leg.

Video ends with text: Your warm up is not finished, move on to the next exercise.

 

Single leg stance - advanced - test your partner

Scene: Music playing, Samantha Sinclair and Portia Wood are showing how to do the exercise.

Female voice:  Start by standing at arm's length from your partner, with each of you standing on one leg. Bend your knee and hip a little so your upper body leans slightly forwards .

When viewed from the front - your hip, knee and foot of your supporting leg are in a straight line. Now hold your raised leg slightly behind your supporting leg.

Keep your balance while you and your partner try to push the other off balance in different directions. Keep returning to the starting position.

Continue for 30 seconds, then change legs and repeat.

The key points are:

When viewed from the front , the hip, knee and foot of your supporting leg should be in a straight line.
Always keep the hip and knee of your supporting leg slightly bent.
Keep your weight on the ball of your foot.
Keep your upper body stable and facing forwards.
Keep your pelvis horizontal.
Don't let your knee buckle inwards. 
Don't let your pelvis tilt to the side.

Repetitions: 2 sets of 30 seconds on each leg.

Video ends with text: Your warm up is not finished, move on to the next exercise.

10Squats

Squats - beginner - with toe raise

Scene: Music playing, Annalie Long is showing how to do the exercise.

Female voice:  Start by standing with your feet hip-width apart and your hands on your hips.

Now slowly bend your hips, knees and ankles until your knees are flexed to 90 degrees. Keep your back straight. Lean your upper body forwards.

Then straighten your upper body, hips and knees. When your knees are completely straight, stand up on your toes and then slowly lower yourself down again. Then straighten up slightly more quickly.

Repeat the exercise for 30 seconds.

The key points are:

When viewed from the front , the hip, knee and foot of both legs should be in two straight parallel lines.
Bend your hips, knees and ankles at the same time and lean your upper body forwards.
Keep your back straight.
Stand up on your toes when you straighten up.
Don't let your knees buckle inwards.
Don't tilt your head backwards.

Repetitions : 2 sets of 30 seconds each.

Video ends with text: Your warm up is not finished, move on to the next exercise.

 

Squats - intermediate - walking lunges

Scene: Music playing, Charlie Gubb and Konrad Hurrell are showing how to do the exercise.

Male voice:  Stand with your feet hip-width apart and your hands on your hips.

Start by lunging forwards slowly at an even pace . As you lunge, bend your hips and knees until your leading knee is flexed to 90 degrees.

Your bent knee should not extend beyond the toes.

Keep your upper body straight and your pelvis horizontal. Do 1O lunges on each leg.

The key points are:

Bend your leading knee to 90 degrees.
Keep your upper body upright.
Keep your pelvis horizontal.
Your bent knee should not extend beyond your toes.
Don't let your leading knee buckle inwards.
Don't bend your upper body forwards.
Don't twist or tilt your pelvis to the side.

Repetitions: 2 sets of 10 lunges on each side.

Video ends with text: Your warm up is not finished, move on to the next exercise.

 

Squats - advanced - one-leg squats

Scene: Music playing, Portia Woodman and Sonny Bill Williams are showing how to do the exercise.

Female voice:  Start by standing on one leg next to your partner so that you can both loosely hold on to each other. Hold your raised leg slightly behind the supporting leg.

During this exercise, bend your knee at the same time as your partner.

Slowly bend your knee to 90 degrees if possible and straighten up again. Bend your knee slowly then straighten it slightly more quickly.

Repeat the exercise on the other side, doing 10 squats on each leg.

The key points are :

When viewed from the front, the hip, knee and foot of your supporting leg should be in a straight line.Lean your upper body slightly forwards and keep it stable and facing forwards.

Keep your pelvis horizontal.
Bend your knee slowly then straighten it slightly more quickly.
Don't let your knee buckle inwards.
Your bent knee should not extend beyond your toes.
Don't twist or tilt your pelvis to the side. 
Repetitions: 2 sets of 10 on each side.

Video ends with text: Your warm up is not finished, move on to the next exercise.

 

11Jumping

Jumping - beginner - vertical jumps

Scene: Music playing, Bodene Thompson is showing how to do the exercise.

Male voice:  Start by standing with your feet hip-width apart and your hands on your hips.

Now slowly bend your hips, knees and ankles until your knees are flexed to 90 degrees. Lean your upper body forwards.

Hold this position for one second, then jump as high as you can.

While you jump, straighten your whole body. Land softly on the balls of your feet and slowly bend your hips, knees and ankles as far as possible. Repeat for 30 seconds.

The key points are:

When viewed from the front, the hip, knee and foot of both legs should be in two straight parallel lines.
Bend the hips, knees and ankles at the same time and lean your upper body forwards.
Jump off both feet and land gently on the balls of your feet.
A cushioned landing and a powerful take-off are more important than how high you jump.
Don't let your knees buckle inwards.
Don't land with extended knees or on your heels.

Repetitions: 2 sets of 30 seconds. 

Video ends with text: Your warm up is not finished, move on to the next exercise.


Jumping - intermediate - lateral jumps 

Scene: Music playing, Sonny Bill is showing how to do the exercise.

Male voice:  Start by standing on one leg. Bend your hips, knee and ankle slightly and lean your upper body forwards.

Now jump approximately one metre to the side from one leg onto your other leg. Land gently on the ball of your foot and bend your hips, knee and ankle.

Hold this position for about a second and then jump onto the other leg.

Keep your upper body stable and facing forwards with your pelvis horizontal. Repeat for 30 seconds.

The key points are:

When viewed from the front, your hip, knee and foot should be in a straight line.
Land gently on the balls of your feet , bend the hip, knee and ankle at the same time and lean your
upper body forwards.
Keep your upper body stable and facing forwards.
Keep your pelvis horizontal.
Don't let your knee buckle inwards.
Don't turn your upper body.
Don't twist or tilt your pelvis to the side.

Repetitions: 2 sets of 30 seconds.

Video ends with text: Your warm up is not finished, move on to the next exercise.

 

Jumping - advanced - box jumps

Scene: Music playing, Charlie Gubb is showing how to do the exercise.

Male voice:  Start by standing with feet hip-width apart and imagine that there is a cross marked on the ground under you.

Now bend your hips, knees and ankles and from this position alternate between jumpi ng forwards and backwards, from side to side, and diagonally .

Jump as quickly and explosively as possible. But land gently on the balls of your feet and bend your hips, knees and ankles.

Lean your upper body forwards slightly throughout the exercise. Repeat the exercise for 30 seconds.

The key points are:

When viewed from the front, the hip, knee and foot of both legs should be in two straight parallel lines.
Jump off both feet and land on the balls of your feet with feet hip-width apart.
Bend your hips, knees and ankles on landing.
A cushioned landing and a powerful take-off are more important than how high you jump.
Never let your knees meet and do not let them buckle inwards.
Don't land with extended knees on your heels.

Repetitions: 2 sets of 30 seconds. 

Video ends with text: Your warm up is not finished, move on to the next exercise.

12Running across the pitch

Scene: Music playing, Erin Naylor and Annalie Long are showing how to do the exercise.

Male voice:  Run about 40 metres across the pitch at 75 - 80% effort and then jog the rest of the way.

Make sure you keep your upper body straight. Your hips, knees and feet should be aligned.

Jog back at an easy pace and do the exercise twice.

Video ends with text: Your warm up is not finished, move on to the next exercise.

13Running bounding

Scene: Music playing, Portia Woodman is showing how to do the exercise.

Female voice:  Take a few warm-up steps and then take 6 - 8 bounding steps with a high knee lift then jog the rest of the way.

With each bound, try to lift the knee of your leading leg as high as possible and swing the opposite arm across the body - exaggerate the swing, but try not to let your leading leg cross the midline of your body or let your knees buckle inwards.

Keep your upper body straight.

Land on the ball of the leading foot with the knee bent and spring. Jog back at an easy pace to recover and repeat a second time.

Video ends with text: Your warm up is not finished, move on to the next exercise.

14Running plant and cut

Scene: Music playing, Charlie Gubb and Konrad Hurrell are showing how to do the exercise.

Male voice:  Jog four to five steps straight ahead.

Then plant on the right leg and cut to change direction to the left and accelerate again.

Sprint for 5 - 7 steps at 80 - 90% of maximum pace. Then decelerate and plant on the left foot and cut to change direction to the right.

Don't let your knees buckle inwards .

Repeat the exercise until you reach the other side of the pitch, then jog back and repeat. Do the exercise twice.

The key points are:

Make sure you keep your upper body straight.

Your hips, knees and feet should be aligned.

Video ends with text: Your warm up is not finished, move on to the next exercise.