An injury is an athlete’s biggest fear. What most athletes don’t realize is there’s a simple solution

Coach Christina D’Amico demonstrates a knee pull for use in a dynamic warm up.

that can greatly reduce injuries – a proper, dynamic warm up and stretch.

Use our five tips for a dynamic warm up to achieve better results in your workout:

1. Copycat: Movements in the warm up should be consistent with the movements you’ll be performing in your workout. So, if you’re squatting or jumping in your workout, you’ll need to do these movements in your warm up.
2. Sweat: A good warm up increases your body’s core temperature and heart rate just enough to break a sweat.
3. Clock it: A warm up should be 5 to 10 minutes long, no longer or shorter.
4. Escalate: A proper warm up starts with slow movements and progresses to faster movements.
   

   Coach Christina D’Amico demonstrates a lunge reach, for use during a dynamic warm up.

5. Prepare: Foam roll before you warm up in order to increase flexibility.

Warm-up don’ts:

• Don’t start off sprinting. Ease in to intense movements.
• Don’t hold stretches during a warm up. Static stretching should be done after your workout. Hold stretches for 20 to 30 seconds.

Remember, a dynamic warm up helps to achieve better results:

• Increases core body temperature, which increases calories burned.
• Improves flexibility and range of motion.
• Decreases risk of injury.

Dynamic warm up exercises we recommend:

• Knee pull
• Lunge with rotational reach

Looking for better results from your workout? Contact us.

Read more about training like an athlete.