When you are doing any form of exercise you should always warm up beforehand.  It will help prevent you from getting any nasty injuries or niggles.  As part of your warm up, flexibility exercises will reduce the risk of muscle pulls or strains. 

In the warm up plan we have provided some exercises which you can do before any sporting activity but following at least seven minutes of warm up activity.

To develop your flexibility download Lucy's developmental plan, which should be completed after your sporting activity.

Lucy Boggis has demonstrated each exercise for you. Lucy is a 17 years old heptathlete and her greatest aim is to compete in the Olympic Games in 2012.