What Makes a Good Warm-up?

With sport season well and truly underway, it is important to adequately prepare for activity for sport demands. Warm-up protocols are essential for preparing the body for physical activity, enhancing performance, and reducing the risk of injury. The best warm-up protocols generally include a combination of cardiovascular work, dynamic stretching, and sport-specific movements to gradually increase heart rate, improve flexibility, and activate the muscles you'll be using during your workout or activity.

Here's a general warm-up protocol that you can follow, which can be adapted based on the type of activity you'll be doing:

Cardiovascular Warm-Up (5-10 minutes):

• Start with light aerobic exercise such as jogging, brisk walking, or cycling.

• Gradually increase intensity to raise your heart rate and increase blood flow to your muscles.

Dynamic Stretching (5-10 minutes):

• Perform dynamic stretches that involve movement and mimic the motions of your activity.

• Examples include leg swings, arm circles, walking lunges, high knees, and butt kicks.

• Focus on stretching major muscle groups such as the hamstrings, quadriceps, calves, hips, and shoulders.

Sport-Specific Movements (5-10 minutes):

• Perform movements that are specific to your sport or activity to prepare your body for the demands of the activity.

• For example, if you're playing soccer, you might do dribbling drills, passing, and shooting.

• If you're lifting weights, start with lighter weights and perform a few sets of each exercise to practice proper form and technique.