Let's Get Bouncy: Our Pre-Training Warm-Up

1. Easy jog or skip

Jog or skip lightly around the gym for about 90 seconds. Stay relaxed, land softly, and let your arms swing naturally.

You should feel: a little warmer with a slightly quicker heartbeat.

1. Short-foot hold with balance

What it does: wakes up the muscles that lift your arch and teaches your ankle to make quick adjustments.

Stand on one foot with your knee soft and your eyes on a spot in front of you. Without curling your toes, gently pull the ball of your foot toward your heel so your arch lifts like a little dome. Hold for 15 seconds on each foot.

You should feel: a gentle squeeze under the middle of your foot, with little wobbles you quietly keep under control.

2. Banded foot turn-in

What it does: switches on your tibialis posterior, the main arch-lifter.

Sit with your leg out straight and a light band looped around the front of your foot, anchored to something sturdy on the outside. Slowly turn your foot inward against the band, pause for 1 second, then slowly let it return. Do 8 slow reps on each foot.

You should feel: a pull along the inside of your shin and ankle.

1. Banded side steps

What it does: wakes up your glute medius, the muscle that keeps your knees lined up.

Put a light band just above your knees. Sink into a small quarter squat, then step sideways slowly, keeping your toes pointing forward and your knees pushing gently out against the band. Take 8 steps each way.

You should feel: a warm burn on the sides of your hips.

2. Single-leg glute bridge

What it does: teaches your hips to stay level while one leg does the work.

Lie on your back with your knees bent and feet flat. Lift one leg straight up, then push through the other heel to raise your hips. Keep your hips level, pause for 1 second at the top, then lower slowly. Do 6 reps on each side.

You should feel: your glute and the back of your thigh doing the lifting.

1. Banded terminal knee extension

What it does: switches on your VMO, the teardrop muscle on the inside of your knee.

Loop a light band around the back of your knee and anchor it to something sturdy in front of you. Start with your knee slightly bent, then slowly straighten it, squeezing the front of your thigh at the end. Pause for 1 second, then bend slowly. Do 10 reps on each leg.

You should feel: a squeeze just above the inside of your kneecap.

2. Slow step-downs

What it does: trains your knee to stay lined up as you land.

Stand on a low step or sturdy box. Slowly lower the heel of one foot toward the floor over 3 seconds, keeping your knee pointing over your second toe, then press back up. Do 6 reps on each leg.

You should feel: control through the front of your thigh, with your knee staying steady instead of wobbling inward.

1. Front and back leg swings

Hold a wall for balance. Swing one leg forward and back like a pendulum, starting small and gradually getting bigger, keeping your torso tall. Do 8 swings on each leg.

You should feel: a loosening in the back and front of your hip and thigh.

2. Walking hamstring sweeps

Take a step forward and tap your heel on the floor with your toes pulled up and your leg nearly straight. Hinge at the hips and sweep your hands down toward your toes, then stand tall and step into the next one. Do 6 steps in total.

You should feel: a light stretch along the back of your thigh.

3. Half-kneeling hip flexor stretch

What it does: opens the front of your hip and your rectus femoris, the quad muscle that helps lift your knee.

Kneel on one knee with the other foot out in front. Gently squeeze the glute of the kneeling leg and tuck your tailbone under, then shift forward a little. Hold for 15 seconds, then switch.

You should feel: a stretch at the front of the hip on the kneeling side.

1. A-march

March forward, lifting one knee up to hip height with your toes pulled up, then driving the foot down under your hip. Then lift the other knee and keep alternating as you walk. Stay tall, swing your opposite arm, and place your feet rather than stomping. Do 2 passes.

You should feel: a strong, tidy knee lift and a quiet landing under your body.

2. Build-up runs

Run the same stretch twice, getting faster each time: first at about 70 percent, then about 90 percent. Focus on staying tall and driving your knees.

You should feel: smooth and powerful, not rushed or tense.

1. Band pull-aparts

What it does: wakes up the muscles between your shoulder blades that keep your shoulders steady.

Hold a light band in front of you at chest height with your arms straight. Pull the band apart by squeezing your shoulder blades together, then return slowly. Do 10 reps.

You should feel: a squeeze across your upper back.

2. Thoracic rotations

What it does: frees up your upper back so you can twist easily.

Start on your hands and knees with one hand behind your head. Rotate that elbow down toward the opposite arm, then open up toward the ceiling, following your elbow with your eyes. Do 6 reps on each side.

You should feel: a gentle twist through your mid-back.

3. Arm lifts and swings

What it does: practises the arm action that drives your jumps and rotations.

Stand tall and swing your arms down and back, then drive them up fast and tight in front of you, finishing with your hands at head height and your arms close to your ears. Start slowly and build up speed. Do 6 reps.

You should feel: a strong, fast lift that finishes crisp and tight.

1. Dead bug

What it does: trains your core to stay steady while your arms and legs move.

Lie on your back with your arms pointing to the ceiling and your knees bent over your hips. Press your lower back gently into the floor, then slowly lower one arm and the opposite leg toward the floor and bring them back. Alternate sides for 6 reps each.

You should feel: your tummy muscles working, with your lower back staying put.

2. Hollow body hold

What it does: teaches the tight, long shape you need for clean rotations.

Lie on your back and press your lower back into the floor. Lift your shoulders and legs a little off the ground, with your arms by your ears or at your sides. Make it easier by bending your knees. Hold for 15 seconds.

You should feel: a strong squeeze through the front of your tummy.

3. Pike hold

What it does: gently opens your hamstrings and lower back in the same shape as a pike jump.

Sit with your legs straight out in front of you, or stand and fold forward from the hips. Keep your back long and reach toward your toes without forcing it. Hold for 20 seconds and breathe slowly.

You should feel: a gentle stretch behind your thighs and lower back, never a hard pull.