One perspective on how to conduct a proper warm up and why

How to Conduct a Proper & Thorough Warm-Up for Elite Athletes and use this in your own training.

At Spring Back Rehabilitation, we know that a warm-up is far more than a formality. For elite athletes, it’s a science-backed strategy to boost performance, sharpen mental focus, and prevent injuries. But this isn’t exclusive to Olympians or pros—you can apply these same techniques to elevate your own training or rehabilitation routine.

Whether you’re an athlete, runner, gym goer, recovering from injury, or attending a rehabilitation physiotherapy-type session, an effective warm-up builds the physical and mental readiness needed for safe and powerful movement.

Core Warm-Up Principles

Progressive Loading: Build intensity gradually, layering clothing for thermal control and mental readiness.
Sport-Specificity: Tailor movements to your sport or session goals.
Neurological Activation: Prepare the nervous system for high-speed or high-load actions.
Individualised Approach: Factor in previous injuries, mobility restrictions, and mental state.

Want to learn how to tailor your warm-up for your injury recovery? Check out our 1:1 Rehab Coaching plans https://www.springbackrehabilitation.co.uk/booking-system/

6 Components of a Proper Warm-Up

1. General Aerobic Activation (5–10 mins)

Increase heart rate and circulation using light aerobic movement. Try jogging, skipping, or mobility flows like lunge walks and deep squats.

2. Mobility & Dynamic Range of Motion (5–10 mins)

Target joints that matter most to your sport or activity. Think leg swings, hip openers, and thoracic spine rotations.

3. Muscle Activation (5–10 mins)

Wake up stabilising muscles like glutes and core. Include mini-band walks, dead bugs, or scapular control drills.

4. Movement Pattern Rehearsal (5–10 mins)

Practice movement patterns like lunges, squats, or sprint mechanics. Essential for improving coordination and injury prevention.

5. CNS Priming (5–10 mins)

Introduce explosive drills—short sprints, med ball throws, and jumps—to prep the central nervous system.

6. Sport-Specific Integration (Optional)

Finish with tactical or technical drills that mimic your main session.

For a tailored warm-up for your sport, book an Athletic Development Assessment https://www.springbackrehabilitation.co.uk/booking-system/

Sample Warm-Up Routine for a Sprint Athlete (30 mins)

You’ll find the full structured example here https://www.springbackrehabilitation.co.uk/blog/ in our training resources on the Blog tab, but here’s a quick breakdown:

Activation: Jog, mobility flow
Mobility: Dynamic stretches & hip openers
Strength: Band walks, glute bridges, dead bugs
Technique: A-march, skips, wall drills
Explosiveness: Hops, bounds, short sprints
Sport-Specific: Crouch or block starts

Why Elite Athletes Avoid Static Stretching in Warm-Ups

Static stretching isn’t “bad,” but it’s poorly suited for pre-performance. Here’s why:

Reduces power output
Doesn’t activate the nervous system
Fails to mimic sport-specific movement
Can hinder proprioception and timing

Instead, they use:

Dynamic mobility drills
Activation exercises
CNS priming tools

For mobility or flexibility issues, we recommend targeted rehabilitation or recovery sessions.

When to Use Static Stretching

Static stretches still have value—just not before training:

After sessions for cooldown
During dedicated mobility work
As part of injury rehab plans

Want help designing a proper cool-down? Ask during your next rehab session.

Final Thoughts: Warm-Up Like a Pro—Feel the Difference

Warm-ups are not just for athletes—they’re for anyone looking to move better, train smarter, and recover faster. Whether you’re managing chronic pain or returning to sport post-injury, these principles apply.

– Reduce your injury risk
-Improve your strength and coordination
-Boost focus and readiness

Ready to Move Better?

If you want help integrating warm-up routines into your training or recovery, get in touch here. You can also follow us on Instagram @springback_rehabilitation for weekly tips, drills, and rehab content.

Let’s get you back to your best—pain-free and powerful.

Thank you for taking the time to read this and I look forward to seeing you soon, wishing well in all your health.

Tom