--- In this warmup, you will prepare optimally for Teqball – suitable for every level. Warming up before Teqball is essential to activate your muscles, sharpen coordination, and reduce the risk of injury. Teqball requires quick footwork, dynamic balance, and agile reactions. That’s why we specifically mobilize the lower body, activate the core, and get your reaction speed going. Use this time to prepare your body optimally – let’s get started. --- Start with light jogging on the spot. Stand upright, engage your core, and jog lightly in place. Land softly on the balls of your feet and let your arms swing loosely to get your whole body moving. This will gradually raise your pulse and warm up your leg muscles. [Pause 15s] Keep jogging on the spot, maintain a steady rhythm, and keep your shoulders relaxed. [Pause 12s] --- Switch to high knees. While continuing to jog on the spot, lift your knees alternately as high as comfortable toward your chest. Keep your back straight and actively use your arms to support balance and rhythm. This activates your hip flexors and prepares you for quick footwork. [Pause 15s] Lift your knees higher and keep your core tight. [Pause 12s] --- Now stand hip-width apart and place your hands on your hips. Circle your hips slowly and widely clockwise. Feel the mobilization in your hip joints – important for lateral movements in Teqball. [Pause 12s] Change direction and circle your hips counterclockwise. Keep your upper body relaxed, and the movement smooth and controlled. [Pause 12s] --- Now come dynamic leg swings. Stand sideways next to a wall or table for support. Swing your right leg controlled forward and backward, keeping your upper body upright. This loosens the hamstrings and hip flexors. [Pause 10s] Switch to the left leg and repeat the forward and backward swings. With each swing, you can slightly increase the range of motion. [Pause 10s] Now stand facing the support and swing your right leg side to side in front of your body. This activates the inner and outer thighs – important for lateral steps in Teqball. [Pause 10s] Switch to the left leg and repeat the side swings. Keep your core stable and the movement fluid. [Pause 10s] --- Add an ankle mobilization exercise now. Stand on one leg and slowly circle your foot clockwise to loosen the ankle joints and prepare for quick changes of direction. [Pause 10s] Switch legs and circle your foot counterclockwise. Make sure the movement remains controlled and smooth. [Pause 10s] --- To finish, do standing glute contractions. Stand upright with feet hip-width apart and knees slightly bent. Push your pelvis slightly backward and then strongly contract your glute muscles so that the pelvis moves forward. Keep your core tight and chest upright. This activates the glutes for explosive movements in Teqball. [Pause 12s] Continue contracting and releasing alternately, focusing on strong activation. [Pause 12s] --- Finally, a short breathing exercise to sharpen focus and deepen breathing. Breathe in deeply through your nose – count to four. [Pause 4s] Hold your breath for four seconds. [Pause 4s] Exhale slowly through your mouth – count to six. [Pause 6s] Repeat this breathing cycle two more times at your own pace. [Pause 14s] --- You are now optimally warmed up for Teqball. Your muscles are activated, joints mobilized, and reaction ability sharpened. A good warmup not only protects against injuries but also improves your performance by enhancing coordination and energy production. Have fun playing – feel free to return to this warmup before every session to keep improving! ---