Example warm up incorporating poi-fu

A guided warm-up that blends general body prep with early Poi Fu movement patterns. You’ll raise temperature with gentle cardio options, then add squats, foot-to-toe balance work, and rhythmic bouncing to wake up legs and coordination.

Nick Woolsey emphasises breathing and relaxation to support joint range of motion and reduce tension before drilling. The session then starts mapping poi mechanics onto the body with mirrored inward arm circles, scaling from wrists to elbows to full-arm “wheels”, setting you up for smoother, safer poi practice.