top of page

Secrets to an effective warm-up ?


Let's dive into the importance of warming up!


The primary goal of a warm-up is to stretch, mobilize, and activate the key muscle groups that will be engaged during the session. This not only enhances physical and psychological performance but also minimizes the risk of injuries while contributing to immediate improvements in muscle force production across various athletic movements.


So, how should a warm-up be structured?


The initial phase of the warm-up aims to elevate body temperature and increase blood flow demands.


Next, it's time to activate and mobilize through a series of dynamic stretches and stabilization exercises. These movements improve range of motion and muscle activation, effectively engaging the specific muscles required for the workout.


Lastly, we move on to potentiation, where fast or heavy-loaded exercises demanding near-maximal effort fire up the muscles, preparing them for the upcoming workout.


To ensure an effective warm-up, structure is key. Many coaches follow the RAMP method, as it has been found to result in short-term enhancements in muscle force production across various athletic movements.


Now, you might be wondering, which exercises should be included?


Most sports or activities call for a comprehensive warm-up targeting the entire body, with a focus on activating and mobilizing the primary muscles involved. For instance, boxing warm-ups emphasize wrist, shoulder, trunk, and foot movements, while kickboxing incorporates leg and glute activation due to the kicking involved. If you're going for a run, you won't be prioritizing your shoulders or wrists but rather the quads, hamstrings, calves, and ankles.


The question remains, how long should a warm-up be?


Typically, a warm-up lasts around 5-10 minutes. However, I've encountered gyms where warm-ups stretch out to 40 minutes before diving into the real training.


To give you an idea, here's a simple yet effective warm-up routine we follow during our Men, Ladies, and Kids sessions. It covers all the bases and takes just 5 to 10 minutes:


Raise:

- 20 seconds of running on the spot

- 20 seconds of star jumps

- 20 seconds of high knees

- 20 seconds of butt kicks

- 20 seconds of shadow boxing

Repeat the sequence.


Activate and Mobilize:

- 4 sets of looking up and down with 1-second holds

- 4 sets of looking left and right with 1-second holds

- 4 sets of ear to shoulder movements

- 4 sets of shoulder rotations forward

- 4 sets of shoulder rotations backward

- 4 sets of arm rotations forward

- 4 sets of arm rotations backward

- 4 sets of tricep pulls with 1-second holds

- 4 sets of back slaps

- 4 sets of pivots

- 4 sets of knee pulls

- 4 sets of standing pigeon stretch

- 4 sets of standing quad stretch

- 4 sets of hamstring stretches

- 4 sets of groin openers and closers

- 4 sets of leg swings front to back

- 4 sets of leg swings left to right

- 4 sets of ankle movements, up, down, left, right


Potentiate (Fast):

- 20 seconds of running on the spot

- 20 seconds of star jumps

- 20 seconds of high knees

- 20 seconds of butt kicks

- 20 seconds of shadow boxing


Let's get warmed up and ready to conquer our workouts!


Stay fired up,




5 views0 comments

Comments


bottom of page