Warm Up Like the Pros | STACK
X

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

Warm Up Like the Pros

September 22, 2012 | Joe Lopez

Must See Flexibility Videos

If you're still performing slow, controlled stretches to warm up before practice, you could actually be increasing your chances for an injury. Static stretching has its place in a workout routine, just not in a warm-up.

The preferred warm-up method of top athletes: dynamic movements that allow the body to move through a full range of motion. You start on your feet by getting your heart rate up and your blood flowing. (See how the two STACK up: Dynamic Warm-Up vs. Static Stretching.)

Below is a sample dynamic mobility warm-up that will prepare you for competition. Before your next game or practice, try warming up properly. You will increase your body's readiness and decrease your chances of injury. After you break a light sweat, finish the warm-up and remember to move dynamically. Don't hold each stretch. Instead, move fluidly through the exercise. Complete four sets of each exercise for 40-feet across.

(Find even more warm-up stretches and movements in STACK's Warm-Up Guide.)

Slow Jog

Start by just jogging at a medium pace. No more than 50 percent.

High Knees

Lift your knees nice and high as you run.

Butt Kickers

Run kicking your heels back toward your butt.

Lateral Shuffle with Arm Circles

Facing sideways, shuffle without crossing your feet, and circle your arms. Face the same direction on the way back.

Backpedal with Hip Openers

As you back-pedal, lift one knee and open your hips to the outside. Alternate legs.

Full Sprint

Sprint full speed only slowing down for the last 10 feet.

Gorilla Squats

Stand with your toes slightly pointed out and your feet shoulder-width apart. Squat down by lowering your hips and grab your toes. Keep your head high. As you raise your hips, lower your head while extending your hips, knees, and ankles. Continue to hold your toes the entire time.

Inchworms

Stand with your feet shoulder-width apart. Bend forward at the waist and bring your hands to the floor in front of you. Slowly walk your hands out until you are in a Plank. This should look like the top of a Push-Up. Then slowly lift your hips high as you walk your feet towards your hands. Lock out your hips and knees and think of moving only from your ankles.

Scorpion

Lie face-down on the ground. Extend your arms out to the side to form the letter "T." Extend your right leg behind you, lift it up and drop it toward your left hand. Do not let your arms and shoulders come off the ground. Reach your leg toward your hand and flex your knee. Repeat on the other side.

Topics: WARM-UP
Joe Lopez
- Joe Lopez, CSCS, works with many different athletes at Pope John XXIII Regional High School in Sparta, N.J. His expertise is in track & field,...
Joe Lopez
- Joe Lopez, CSCS, works with many different athletes at Pope John XXIII Regional High School in Sparta, N.J. His expertise is in track & field,...
More Cool Stuff You'll Like

You're Doing It Wrong: The Warm-Up

Bob walks into the gym sipping his highly caffeinated pre workout and hops on the treadmill to warm up. Bob doesn't necessarily like to do this, he...

Simple Dynamic Warm-Up Hip Stretches for Big Gains

Dynamic Warm-Ups for Runners and Lifters

Dynamic Warm-Up Exercises Done the Right Way

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

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

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

12 Dynamic Stretches Football Players Must Do

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

Pro Secrets, Revealed: The Perfect Workout Warm-Up

Go the Distance With This Baseball Yoga Warm-Up

The Ultimate Basketball Warm-Up

Lay the Foundation for Great Workouts

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

Improving Your Dynamic Mobility Warm-Up

Put Your Money in Your Warm-Up

The 10-Minute Warm-Up

Prevent Achilles Injuries With This Mini-Warm-Up

Why You Shouldn't Stretch 24 Hours Before a Game

Sports Performance Warm-Up for Preventing Injuries

A Guide to Basketball Stretches

Train Your Neck With These Warm-ups

Everything You Need to Do Before a Workout

The 'Fast Four' Warm-Up

Warm Up Like the Pros

Find Your Effective Pregame Basketball Warm-Up

Speed Training Warm-Ups to Get You Up and Running

Advanced Multi-Phase Warm-Up for Improved Performance

How a Contact Dynamic Warm-Up Can Prevent Injuries

Fundamentals of a Pre-Workout Warm-Up

The Importance of Pillar Strength

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

Four-Stage Football Warm-Up