Sample warm up

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Core Components of a Proper Warm-Up

A. General Aerobic Activation (5–10 mins)

Purpose: Increase body temperature and circulation without fatigue and start the laser like focus to the activity.

Light jogging or cycling
Skipping or dynamic footwork
Movement-based flows (e.g., lunge walk to deep squat)

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

Purpose: Mobilize key joints, especially those used most in the sport.

Dynamic hamstring and hip flexor stretches
Thoracic spine rotations
Controlled leg and arm swings
Walking mobility drills

C. Muscle Activation (5–10 mins)

Purpose: Fire up stabilizing muscles and address weak links.

Glute activation (mini-band walks, bridges)
Core engagement (dead bugs, planks)
Scapular control (wall slides, band pull-aparts)

These are some general examples, with experience the number of “tools” in your toolbox will expand and look to enhance on each session.

D. Movement Pattern Rehearsal (5–10 mins)

Purpose: Groove key athletic patterns in low-load environments.

Squat, lunge, hinge, push, pull movements
Sprint mechanics (marching, skipping, bounds)

E. CNS Priming (5–10 mins)

Purpose: Elevate neural drive for explosive effort.

Jump or plyometric drills
Short sprints or reaction drills
Med ball throws

With time and experience this aspect will start to include more brain based vision and vestibular drills such as letter ball catch to prime the nervous system efficiently for movement to follow. In depth vision and balance system assessments should be completed and regularly monitored and integrated for athletic development.

F. Sport-Specific Integration (Optional 3–5 mins)

Purpose: Transition seamlessly into session demands.

Position drills
Tactical rehearsal
Technical work under light fatigue

Fully Structured Example: Sprint Athlete Warm-Up (~25–30 minutes)

General Aerobic Activation (5 – 8 minutes)

2 – 3 mins light jog/ skipping/ cycling
1 – 3 min high knee walks + heel-toe walks walking forward & backwards
2 – 3 mins movement flow: lunge walk → deep squat → hamstring scoop → lateral shuffle

Mobility & Dynamic ROM (5 minutes)

World’s Greatest Stretch x2 each side
Standing leg swings (front-back & lateral) x10/ leg
Walking hip openers/ closeouts x10
Spinal roll-downs x2

Muscle Activation (5–6 minutes)

Mini-band lateral walks x10 steps each way
Glute bridges x15 (progress to single-leg)
Dead bugs x10 each side
Banded pull-aparts or wall slides x10
Calf raises + tibialis raises x15 each

Movement Pattern Rehearsal (4–5 minutes)

A-march x20m
A-skip x20m
B-skip x20m
Straight-leg bounds x20m
Wall drills: hold + piston drives x5/leg

CNS Priming / Explosive Drills (5–6 minutes)

Pogos x2 sets of 10 with x 5 pencil push ups left & right
Bounding for distance x2 sets of 20m with x 3 Big H
Hurdle hops or single-leg hops x2–3 sets of 5 with head movement x 3, eyes on target
3 x 10m sprints: 60%, 75%, 90% intensity

Sport-Specific Integration (3–5 minutes)