3 Phases for every good warm up

by | Mar 2, 2020 | Blog, Running, Sporting Injuries


A good warm up forms the foundation for all training, competitions or games. It is important that the body is prepared for the physical demands of the sport or activity before commencing a training session, game or competition. Warm ups can be adjusted depending level of the participant and should be performed at the beginning of each session. A good warm up will maximise an athletes potential and reduce their risk of injury.


Designed to take the body through all directions of movement and activate key muscles. These exercises can be combined with more sports specific activities or with a ball to save time. This is your chance to get creative and combine some movements into a game.

Good examples of mobility exercises are:

  • Lunge walking
  • Hamstring sweeps
  • Walking hip circles
  • Grapevine
  • Arabesque to knee hug
  • Inch worms
  • Continuous bouncing
  • Skipping
  • Partner leg swings



Movement skills are more sports specific and are designed to challenge athletes on a variety of levels.

Good examples of movement skills are:

  • Squat jumps
  • Forward jumping
  • Running to a double or single leg stop
  • Zig-zag running
  • Cone weave running
  • Bounding
  • Continuous jumping for distance
  • Running with high knees
  • Butt Kick running



Strength and activation exercises can be performed prior to movement skills or at the end of a training session. These exercises can be coach or when appropriate player lead.  These exercises are designed to strengthen and activate key muscles used for the specific sport.

Good examples of strength and activation exercises are:

  • Squats
  • Bridges
  • Planks
  • Sit ups
  • Push ups
  • Partner strength work

It is important that all exercises chosen in a warm up must be performed with good technique.

Remember to also progress the movement skills and strength and activation sections every 6-8 weeks.



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