My warm-up strategy for any physical event is the same. Begin with a general total body warm-up meant to loosen up muscles and joints then transition to a specific warm-up tailored to the demands of the particular training session. I have honed my general warm-up over many years to come to the below recommendations. The specific warm-up must be based on the athlete, the events for that day, and the environment.
Download a printable copy with photos of each movement
Phase 1: General Purpose
Objective: Total body mobility and muscle activation
5-10 minutes foam rolling major muscle groups
100 Jumping Jacks
Bent leg body twist, 10 repetitions each side
Hip bridge, 10 repetitions
Iso Y-W-T holds, 3 rounds of 10-second hold at each position (Y then W then T, repeat)
Bird dog, 10 repetitions per side
Extend and flex, 10 repetitions
Runner’s lunge with rotation, 10 repetitions each side
Cossack squat, 10 repetitions each side
Inch worm, 5 body lengths
Phase 2: Event Specific
Objective: Prepare the body for the specific demands of the training session
Examples of event-specific warm-ups are as follows:
Running
Shuttle run
Walking Toe Touch
Side shuffle run
Reverse run
Total Body Circuit
Complete a small number of repetitions at each station of the circuit 1-2 times through prior to starting the higher intensity workout.
Strength Training
3-5 sets of 3-5 repetitions with light weight prior to heavy work sets