Warm Up and Warm Down Exercises
The general warm up should include joint rotations.
Begin with your toes and work your way up, or vice versa, as this will facilitate joint motion in order to exercise.
Perform slow circular movements, both clockwise and anti-clockwise, until you think the joint moves smoothly.
Following this, you should do five minutes of aerobic activity such as jogging or skipping, which will increase your cardiovascular output and boost blood flow.
By increasing the blood flow in the muscles, you will notice improved muscle performance and flexibility, which reduces the chance of injury.