Warm - Up Keys

General Warm-Up

The following activities can be done prior to any workout:

Dynamic/ Static Stretch 5-10 minutes
Light Jog 5-10 minutes of continuous jogging at a moderate pace
Jump Rope 3-5 minutes of continuous jumping
Bike/ Stairmaster 5-10 minutes at a moderate intensity and pace

Prior to every training session whether it is strength training, conditioning or agility drills, a complete warm-up and flexibility session must be done. A proper warm-up will:

Increase the body temperature prior to training.

Prepare the major joints for strenuous activity through all ranges of motion.

Increases flexibility of specific joints for increased range of motion.

Mentally prepare an individual for the training that is about to be done.


          Flexibility is an important variable in fitness development. Flexibility can aid in the increase of speed, power, agility, quickness and strength. Flexibility is also a key component in the prevention of injuries. A greater range of motion in joint can reduce the chance of muscle tears, ligament strain and injury to connective tissue. Also a greater range of motion that a joint has, the more efficient in the muscles, tendons, ligaments and the joint itself will be when they are put through strenuous activity.

          Flexibility is joint specific so every major joint structure must be stretched regularly in order to maximize the effects of a program. In addition to static and dynamic stretching, proper strength training may increase flexibility. Current research demonstrates that strength training through a full and safe range of motion can lead to the increase in joint flexibility.

Point of Emphasis:

  1. Always perform a general warm-up prior to stretching.
  2. Be relaxed while stretching.
  3. Begin all stretches slowly; ease into position, hold, ease out of stretch.
  4. Hold all stretches for 15-30 seconds.
  5. Do not bounce. This could cause injury and prevent flexibility development by not allowing the muscle being stretched to relax.
  6. Do not stretch so far that you experience joint pain.
  7. Always stretch before and after workouts. Stretching post-exercise will prevent soreness and accelerate recovery.

In order to succeed we must first believe we can.
— Nikos Kazantzakis