10-Minute Dynamic Warm-Up for All Athletes | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

10-Minute Dynamic Warm-Up for All Athletes

April 18, 2012

Must See Flexibility Videos

Warming up before training or competing prepares your body so it will be ready to perform at its peak and safeguard against injury. However, a proper warm-up involves more than jogging in place for a few minutes and performing a few stretches. It should incorporate athletic movements that elevate your heart rate and increase your range of motion.

If your muscles aren't prepared to move when you step onto the field, you run the risk of injuring yourself. A proper warm-up increases blood flow; activates the nervous system connection between brain and muscles; increases body temperature; and prepares the cardiovascular and muscular systems for intense exercise.

Below is a 10-minute warm-up that I recommend performing before every workout, practice or game. It engages your entire body, including the neck, arms, core, hips and legs. When you finish, you will feel more flexible, mobile, powerful and prepared for action.

  • Neck Rotations — 10 left, 10 right
  • Arm Circles — 20 forward, 20 backward
  • Chain Breakers — 20 in alternating fashion
  • Trunk Twists — 20; make sure your eyes follow your belly button
  • Windmills — 20; keep a straight line from left hand to right
  • Squat to Stands — 10; keep hands on toes
  • Straight-Leg Raises — 10 left, 10 right
  • Iron Crosses — 5 crossing left, 5 crossing right
  • Scorpions — 5 crossing left, 5 crossing right; keep shoulders on ground
  • Push-Ups — 10
  • Core Stretch — 30 seconds
  • Glute Bridges — 2 sets of 30-second holds
  • Thoracic Spine Exercise — 10 left, 10 right
  • Core Activation (Planks or Bridges) — 2 sets of 60-second holds

Photo:  jaegersports.com

Shelton Stevens is a member of the strength staff at the University of Southern Mississippi. Prior to joining USM, he was the head strength coach at Nova Southeastern University (Fort Lauderdale, Fla.). He has also worked under LSU strength coach Tommy Moffitt, helping to train the Tigers’ nationally-ranked football team and their 2009 national champion baseball team. During his career, he has worked with four national champions, seven conference champions and 12 All-Americans. He is CSCCa, SCCC, USAW, NSCA and RSCC certified, and he holds a bachelor’s degree in exercise science and a master’s degree in athletic administration.

Topics: WARM-UP
Shelton Stevens
- Shelton Stevens is a member of the strength staff at the University of Southern Mississippi. Prior to joining USM, he was the head strength coach...
Shelton Stevens
- Shelton Stevens is a member of the strength staff at the University of Southern Mississippi. Prior to joining USM, he was the head strength coach...
More Cool Stuff You'll Like

The Ultimate Basketball Warm-Up

A Guide to Basketball Stretches

Pro Secrets, Revealed: The Perfect Workout Warm-Up

Mental Warm-Up: How to Build Confidence Before a Game

How a Contact Dynamic Warm-Up Can Prevent Injuries

Fundamentals of a Pre-Workout Warm-Up

The 'Fast Four' Warm-Up

Can a 10-Minute Warm-Up Prevent ACL Tears?

Warm Up Like the Pros

Find Your Effective Pregame Basketball Warm-Up

Sports Performance Warm-Up for Preventing Injuries

The 10-Minute Warm-Up

Speed Training Warm-Ups to Get You Up and Running

Train Your Neck With These Warm-ups

Improving Your Dynamic Mobility Warm-Up

Why You Shouldn't Stretch 24 Hours Before a Game

Four-Stage Football Warm-Up

The Importance of Pillar Strength

Prevent Baseball Injuries With This 10-Minute Warm-Up

4 Keys to a Dynamic Mobility Warm-Up

5 Ways Athletes Screw Up Their Warm-Ups

Dynamic Warm-Ups for Runners and Lifters

12 Dynamic Stretches Football Players Must Do

Go the Distance With This Baseball Yoga Warm-Up

Simple Dynamic Warm-Up Hip Stretches for Big Gains

Pre-Workout Warm-Up Steps You Can't Afford to Skip

Lay the Foundation for Great Workouts

Everything You Need to Do Before a Workout

Advanced Multi-Phase Warm-Up for Improved Performance

The 5-Minute Warm-Up You Must Do Before Squats

Dynamic Warm-Up Exercises Done the Right Way

Pre-Match Warm-Ups that Will Improve Your Tennis Game

You're Doing It Wrong: The Warm-Up

Put Your Money in Your Warm-Up

Prevent Achilles Injuries With This Mini-Warm-Up