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The movements proposed can be included in the warming up exercises during a training session.
You can if you wish restrict yourself to this type of work, which corresponds to the traditional physical education exercises.

For those who are not strong enough or who do not want to do intensive strength exercises, simply choose two or three exercises from each group and carry out two series of 10 to 15 repetitions each.

Four groups of exercises are proposed above.
To display a demonstration, click on the image.

It is important to warm up before a training session or a competition.
10 min. are quite enough, make the progression gently.
For more information, read.

Keep in great shape everyone!