4 Keys to a Dynamic Mobility Warm-Up

Check out video demonstrations of several fundamental dynamic warm-up movements.

Dynamic Warm-Up

The concept of warming up has changed dramatically over the years. The days of jogging in place and static stretching have come and gone. Now the focus is on dynamic mobility warm-ups designed to prepare the body for a workout, practice or game.

A dynamic mobility warm-up involves performing exercises that mirror sport-specific movements. The exercises are performed in a progressive and controlled manner to gradually ease the body into full athletic movements.

What distinguishes a dynamic mobility warm-up from the old fashioned kind of warm-up is the focus on muscle activation and mobility throughout the entire body. A dynamic mobility warm-up elevates muscle temperature, increases blood blow and forces muscles and joints to move through their full range of motion. This increases speed, agility and power, while also decreasing risk of injury, since the muscles are loose and engaged.

Below are four major areas of the body that must be warmed up, or else you risk sabotaging your performance or even injury.

Shoulder Girdle

Wall Retraction With External Rotation and Lift

  • Stand upright against wall with arms extended in front of chest and palms facing down
  • Pinch shoulder blades together and pull elbows back against wall so arms are parallel to floor
  • Rotate arms upwards so backs of hands are against wall; keep elbows on wall
  • Slide hands up wall until touching overhead; keep hands and elbows on wall throughout movement
  • Reverse sequence to return to starting position
  • Repeat for specified reps

Sets/Reps: 2x10

Thoracic Spine (Mid Back)

Kneeling T-Spine Rotations

  • Assume all-fours position with weight on heels
  • Place right hand on back of head with elbow to the side
  • Rotate right elbow to left wrist
  • Rotate right elbow back to right and up to ceiling to open up chest
  • Repeat for specified reps; change sides

Sets/Reps: 2x10


Cook Squats

  • Assume athletic stance with feet shoulder-width apart
  • Reach down and grab toes; maintain flat back
  • Lower hips into a deep squat position
  • Place elbows inside knees and press outward to stretch groin
  • Raise arms in air one at a time; maintain squat position and upright posture
  • Stand up out of squat
  • Repeat for specified reps

Sets/Reps: 2x10

Knee Flexors and Extensors

Straight-Leg Kicks

  • Assume athletic stance
  • Kick right leg up as high as possible and touch toe with left hand; keep leg straight and maintain upright posture
  • Perform with left leg
  • Continue in alternating fashion for specified distance

Sets/Distance: 2x20 yards


  • Assume athletic stance
  • Walk for two steps
  • Grasp left foot with right hand and pull foot behind body; keep knees close together and maintain upright posture
  • Walk for two steps and perform with right leg
  • Continue in alternating fashion for specified distance

Sets/Distance: 2x20 yards

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