Sepak Takraw

Check the court surface and make sure the net is set up securely. Thoroughly loosen your hips, knees, and ankles.

Start with light passes using your feet, knees, and head. Keep the ball in the air without using your hands and send it over the net.

Slow down with easy passes and walk slowly as you finish. Let your breathing settle, then check your workout duration.

Quick movements and kicks work your cardiovascular system and lower body. Your core and hips control your balance and high kicks.

Avoid high kicks before your hips and legs are warmed up. Bend your knees on landing and keep space from other players.

Breathe naturally during rallies instead of holding your breath. Use breaks between points to settle your breathing.

Record the time spent playing sepak takraw. Do not enter scores, kick counts, or distance.