Does your warm up actually work?

USP - Does your warm up actually work?

Does your warm up actually prepare you to train or play?

Visit any gym or local sporting club and you’ll usually see the stock standard traditional warm up.

Personal trainer greets client and the first thing they do is put them on the treadmill or bike for a warm up.

Or how about this one?

Team coach sends players on 2 laps of the field for a warm up.

Does running laps actually prepare you to train or play?

To answer this question, we need to know what the goals are for the warm up.

So what are the goals for the warm up?

1. Prevent injury and enhance performance (3).
2. Prepare the muscles, nerves and movement patterns (1)
3. Prepare the athlete mentally for game or training (2)

Whilst the traditional warm up outlined above does serve to increase body temperature, heart rate and peripheral blood flow around the body.

I highly doubt that warm up is specific or performance enhancing!

How does sitting on a bike for 10mins or jogging 2 laps prevent injury, enhance performance or mentally prepare the athlete for what’s about to come?

It doesn’t!

What’s the solution?
As a coach I’m constantly on the lookout for more efficient training methods that will bring the athlete a better result. The warm up drill outlined below meets those 3 goals to be included as part of the warm up.

This drill would be included in the 2nd part of the linear and lateral movement phase of the warm up. The drill is fun, develops co-ordination, reaction, thought processing and mental processing, which prepares the athletes or team for training or competition.

The traditional warm up consisting of jogging mind numbing laps or sitting on a stationary bike to  are outdated and fail to adequately prepare the athlete for training or competition. Remember this is only 1 integral component part of the warm up. For more information on sport specific performance enhancing warm ups. Check out the Secret Warm Up Methods for Athletes DVD.

Secret Warm Up Methods For Athletes


1. Rooney, M. Training for Warriors

2. Boone, J. Top 5 Mistakes for would-be-fast-athletes

3. King, I. Injury Prevention DVD