Warming up is a very important part of the training, which often is forgotten.

It is common the see player's rush into the court, when their training starts and starts shooting at the goal in full force usually jump shoots. Unfortunately it is also common to see the result -  strained shoulder- and leg muscles and then the training is over for their part.

The goalkeeper's life is not much easier and must - with cold hands and muscles - bound around and try to be an able goalkeeper.

The warming up has the following purposes:
1. to increase the capacity
2. to prevent injuries
3. to make the player mental ready for the coming  activity (training/match)

By warming up the body's temperature increases which again starts the body's chemical processes that again increase the body's capacity.

As a main principle the warming up must be arranged in such a way that:
- it is exiting and motivating
- it is similar to the handball game
- all groups of muscles are accounted for
- it takes into consideration that the body is not warmed up yet (not too much strain)
- it contains an increasing intensity in the exercises
- the warming up becomes a natural part of a training- and match situation

Warming up the player (and goalkeeper)
Warming up does not have to be boring. Various small ball games can be used which at the same time related to the game. The important thing is, that all muscles are used before fast and powerful exercises are used.

Warming up the goalkeeper
Start up with loose balls directly at the goalkeeper, in order that the hands are warmed up and gets used to the blow from the ball. Then start with high balls in the sides of the goal, but still loose balls. Then low balls in order that the goalkeeper can use her legs.
Then the goalkeeper will be ready and the players can now start shooting with force.

Below some examples to be used in warming up. Many of them can include a ball, which can be dribbled and passed to each other during the exercises.

1. Jogging	2. Running - both ways around	3.Running with kicking heels	4. Running with high knees
5.Jogging again	6. (Cheeky devil running - Danish expression) Running with jumps i.e. step forward - jump - land on jumping leg - forward one step - jump and so on)	7. Sideway running with crossed legs	8. Sideway running
9. Rotating hips	10. Walk - rock in the hips each 3 step	11. Different kinds of arm swings	12. Different kinds of arm swings
13. Side bending	14. Sweeping swing - right hand to left foot and reverse	15.Stretching	16. Moving of legs - right foot to left hand and reverse
17. Moving of legs - right foot to left hand and reverse	18. Back bending	19. Bend up and down	20. Lie down - sit up
21. Left arm and right leg is lifted at the same time and reverse	22. Running with change of directions	Spurts	Other exercises