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Pulse raiser and 5 basic dynamic stretches Warm up: The reasons why athletes must do a warm up before performing is that it increases the speed of contractions and relaxation of warmed muscles, the dynamic exercises reduce muscle stiffness, their will be a greater economy of movement because of lowered viscous resistance within the warmed muscles, their is further a facililitated oxygen utilisation within the warmed muscles due to haemoglobin realising oxygen at a faster rate, a facilitated nerve transmission and muscle metabolism, increased blood flow, it allows the heart rate to prepare and to stabilise at a working rate before exercising and it allows the athlete to mentally prepare for the exercise. A pulse raiser must be performed to increase heart rate level, so that the heart is ready to pump more exerted blood throughout the body to the working muscles. five stretches (held for 8-10 seconds): 1. high knees 2. open and close the gate. 3. lunges 4. arm circles. 5. squats. Warm up: The performer is now able to get a hockey stick and will be identified on how the hockey stick should be held and the movements needed to provide it with a successful attempt of defending. Basic Grip, Start by placing your right hand at the base of the grip and your left hand at the skills building activity: dribbling drill. The performer will now illustrate an activity which allows them to dribble through several cones In and out. this allows the performer to further develop their ball control when performing in the main activity. this allows the athletes to gain confidence with how they control the hockey ball with the stick so that they use the correct technique when performing in the main activity against the opposition (5-10 minutes)