18 Dynamic Warm Up Routines for Athletes That Prep You Like a Pro
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Maybe you’re an athlete. Or a weekend warrior. Or a parent of an athlete. Whoever you are, if you’ve ever watched athletes warm up before a game or workout, you’ve probably noticed their routine looks a lot more like a choreographed dance than static stretching. That’s because today’s athletes understand the importance of dynamic warmups for injury prevention and performance. Dynamic warm ups for athletes get the blood flowing, increase range of motion, and prep both the body and mind for optimal performance. How to warm up before lifting? In this article, we’ll take a closer look at why dynamic warm ups are so effective, how they differ from static stretching, and create a sample dynamic warm up routine to help you get started.
Pliability's mobility app is an excellent dynamic warm up for athletes tool. It offers a variety of routines to help you prepare for almost any situation, so you can feel ready, energized, and focused before your next activity, just like a pro.
What is a Dynamic Warm-Up for Athletes?
A dynamic warm-up is a series of movements performed dynamically to restore active flexibility and prepare the joints, connective tissues, and muscles for dynamic movement to promote muscular force via concentric, isometric, and eccentric contractions. Athletes can enhance their performance and reduce the risk of injury by warming up adequately before training or competition.
Dynamic warm-ups accomplish this by elevating the body’s heart rate, increasing temperature, improving mobility, and stimulating the nervous system. What’s more, these warm-ups can be tailored to meet any athlete’s specific needs, and there are endless variations to help keep routines fresh.
What’s so Special About Dynamic Warm-Ups?
There are various ways to perform a dynamic warm-up. However, the general rules of thumb are to start with more basic, less ballistic (explosive) movements earlier in the exercise series to allow the body to adjust to movement. This may involve starting with lower-impact exercises before gradually progressing to more explosive and full-range movements.
At the end of a dynamic warm-up, the athlete’s heart rate should be elevated, they should be breathing harder, and there should be some perspiration (sweat) occurring. It is at this point that they can then proceed into specific speed, power, and corrective movement drills.
Why Do a Dynamic Warm-Up?
The dynamic warm-up is a key aspect of any training session. It is often performed at the earliest stages (after any soft tissue, mobility, or general steady-state warm-ups). Below are six reasons why a dynamic warm-up is key to performance and training longevity.
Elevate Heart Rate
Increasing heart rate is one of the most vital aspects of any warm-up. This allows the physiological systems (respiratory, cardiovascular, circulatory, musculoskeletal, endocrine, neurological, and even digestive) throughout the body to increase body temperature, blood flow, cardiac output, and prepare oneself for intense training. Additionally, this process can initiate aerobic processes that enhance work capacity at the onset of a workout, allowing for the maximization of every rep.
Increase Core Temperature
An increased core temperature ensures that the muscles, joint capsules, and connective tissues are prepared for higher-intensity movements.
Enhance Blood Flow to Muscle Tissues
When we exercise, blood flow shunts from the intestines and stomach, pumping toward the:
- Working muscles
- Lungs
- Heart
- Brain
To enhance muscular performance. By adding a dynamic warm-up, you can ensure that oxygen-rich blood is delivered to your muscles at the onset of training.
Stimulate the Nervous System
Improved blood flow, mind-muscle connections, and motor patterning can all occur during and following a dynamic warm-up. A dynamic warm-up helps ensure that your body and mind are fully prepared for the upcoming training session.
Increased Mobility
While mobility issues may demand tissue manipulation, they can also be improved by increased end-range control and movement. A thoughtful dynamic warm-up can target both of these.
Decreased Injury Risk
All of the above dynamic warm-up benefits can result in a heightened level of injury resilience during higher-intensity training. Failure to adequately warm-up can result in muscle strains, excessive tendon and ligament stress (lack of muscular engagement), and/or general movement issues that can lead to overuse or compensatory movement patterning injuries.
Most Common Dynamic Warm-Up Exercises
Ask 100 coaches what their favourite dynamic warm-up exercises are, and you will probably get 50 answers. The below is a quick list of movements that often find themselves on the best dynamic warm-up exercises.
Groiners
Groiners are one of those movements that can hit nearly every single joint in the body. By performing a deep lunge and placing your hands on the floor, you can effectively stretch the hips and groin, preparing for squats, pulls, and athletic movements. Add in the thoracic component, and you have a potential total-body movement.
Lunge Variations
Forward, reverse, crossover, lateral, and diagonal lunges all contribute to a sound dynamic warm-up. Given that most athletic movements require you to support yourself on one leg, it makes sense to include this within your dynamic warm-up routine.
Walkouts
Bent-knee or straight-knee walkouts do an excellent job of increasing hip function and patterning necessary for squats and pulls. This can help dynamically stretch the hamstrings and lower back to prepare for explosive movements of the posterior chain, such as running, sprinting, lifting, and weightlifting.
Crawls
Crawling is as basic as it gets, yet many athletes lack the mobility, stability, and coordination necessary to perform this fundamental movement pattern. Adding crawling into a training program’s dynamic warm-up routine can help maximize overall readiness and performance.
Cossack Slides/Squats
Cossack squats, lunges, and slides are excellent movements to enhance hip, knee, and ankle mobility, preparing the joints for end-range movement and force output. This is key for sports like weightlifting, baseball, and softball (especially for catchers), as well as for sports where mobility and flexibility are factors in injury resilience (applicable to all of them).
High Knees
This dynamic exercise helps to increase the rate of force production through the muscles of the hips, quadriceps, and hamstrings. High knees have high application to sprinting and running, and even weightlifting in which the athlete must pull themselves quickly into deep hip and knee flexion.
Jumps
Light jumping can find its way into dynamic warm-ups to prepare an athlete for more explosive and higher-impact plyometric drills. Simple hops, skips, and bounds can all happen in the dynamic warm-up phase of the training session.
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18 Dynamic Warm-Up Routines for Athletes That Wake Up Every Muscle
For a general dynamic warm-up, you can perform one set of each of the dynamic stretches listed below for 10-15 reps each. Or, to personalise your warm-up, select at least 3 of the stretches below that correspond with the activity that you're preparing for, and perform one set of 10-15 reps of those stretches.
1. Arm Circles: Get Those Shoulders Moving
Arm circles break up stiffness in the shoulders and upper back, which can improve your throwing and swinging motions.
Start with the arms straight out to the side in a “T” position and circle the arms forwards for the desired repetitions, and then backward.
2. Leg Swings: Front to Back: Prep Your Hips for Action
Leg swings front to back will loosen up your hip joints, glutes, and hamstrings, which may help improve your kicking and running mechanics.
- Stand next to a stable surface (like a fixed machine or countertop) and hold on for stability.
- Swing one leg front to back, like a pendulum, in a controlled manner.
- As the leg swings back, only swing as far back as you can without arching the back.
- Stand tall and keep your core tight to maintain a straight spine during the movement.
3. Leg Swings: Side to Side: Open Up the Hips
Leg swings side to side target the adductor muscles and help improve flexibility for better lateral movements in sports.
- Stand facing a stable surface (like a fixed machine or countertop) and hold on for stability.
- Swing one leg side to side, like a pendulum, in a controlled manner.
- Stand tall and keep your core engaged to maintain a straight spine.
4. Knee Hugs: Stretch Your Glutes and Lower Back
Knee hugs help improve dynamic flexibility in the glutes and lower back. This will help reduce the risk of injury and improve performance in running and jumping activities.
- You will travel forward on this move.
- Hug one knee toward your chest by grabbing the back of the thigh (try not to pull on the shin to avoid compressing the knee joint).
- Lift the leg as high as can be controlled and pause for a moment at the top as you stretch.
- Lower the leg and take a step with the leg you just pulled.
- Hug the other knee toward your chest, and repeat, alternating legs as you step forward.
5. Inchworm with Push Up with Rotation: Activate the Core and Improve Flexibility
The inchworm with push-up and rotation is an excellent dynamic warm-up exercise for improving core stability, upper body strength, and flexibility in the lower body and thoracic spine.
- You will travel forward on this move.
- Start in a standing position.
- Bend at the waist and reach for the ground.
- Walk your hands out to a push-up position with the hands underneath the shoulders.
- Squeeze the abs and glutes.
- Perform a push-up, and then rotate one arm up toward the ceiling.
- Return the hand to the ground and walk your feet forward toward your hands.
- Stand and repeat by walking the hands forward, this time rotating the other direction after the push-up.
- Keep the abs tight and the head and spine in a neutral position throughout the exercise.
6. Prisoner Squat: Activate the Lower Body and Open Up the Hips
The prisoner squat is an effective way to improve lower body strength and hip flexibility.
- Stand tall with your feet hip-width apart, abs engaged, and your hands behind your head.
- Keep your head in a neutral position- don’t pull your head forward.
- Squat as low as you can with good form, keeping the chest tall, and squeeze the glutes as you return to the top.
7. Lunge with Rotation: Dynamic Stretch for the Hips
Lunges with rotation are effective for improving strength and flexibility in the hips. The rotational component also helps improve thoracic mobility, a crucial factor for achieving optimal athletic performance.
- This move can be performed with bodyweight or while holding a light medicine ball.
- Perform a lunge and rotate the trunk toward the lunging leg.
- Only the trunk should rotate; don’t let the knees or feet shift as the upper body rotates.
- Walking lunge: Step forward into a lunge and rotate toward the front leg. Keep travelling forward, alternating sides.
- Reverse lunge: Step backward into a lunge and rotate toward the front leg. Return to a tall standing position and squeeze the glutes at the top. Alternate sides each repetition.
- Lateral lunge: Step laterally into a lunge and rotate in the same direction that you stepped.
- Curtsy lunge: Step back so that your rear leg crosses your midline, like a curtsy, and rotate toward the front leg.
8. Lateral Band Walks: Activate the Hip Muscles
Lateral band walks are an effective way to activate the hip muscles, specifically the glutes, before activity. Strong glutes help improve overall stability and control during athletic movements, reducing the risk of injury.
- Place a resistance band just above the knees and stand with your feet hip-width apart and toes pointed straight ahead.
- Bend into a quarter squat and take small steps laterally, keeping the toes straight and the knees and shoelaces in line the whole time.
- Keep the core tight and shoulders back to avoid rocking side to side as you step.
- To increase the challenge, place the band lower on the leg.
9. Arm Crossovers: Warm Up Your Upper Body
Arm crossovers open up the shoulders, chest, and upper back for improved flexibility.
- Stand with your feet shoulder-width apart.
- Swing both arms in front of you, crossing them at the elbows.
- Then, reverse directions and swing your arms behind you as far as the shoulders will allow.
- Repeat this warm-up in a smooth, continuous motion.
10. Backpedaling: Improve Agility and Balance
Backpedaling focuses on balance and being quick on your feet.
- Stand with your feet together and elbows bent at about 90 degrees.
- Then, begin running backward, focusing on lifting your heels into each step and staying on your toes.
- Do this exercise on a flat, even surface to avoid tripping and falling.
11. Side Shuffles: Get Your Legs Moving
Side shuffles engage the ankles, calves, and quads while promoting good mobility.
- Stand with your feet shoulder-width apart and bend your knees.
- Lean forward slightly and tuck in your arms, holding your elbows at about 90 degrees.
- Then, shuffle to the right in a galloping motion while still facing forward.
- Go about 10 hops, pause, and reverse directions.
- Continue shuffling back and forth until you complete the exercise.
12. Heel Walks: Activate the Anterior Tibialis
Heel walks will help improve the functional range of motion and stability of the ankle, as well as, strengthen the muscles around the shin to reduce shin splints.
- Start off by standing with good posture, chest up & out and shoulders back.
- Raise both of your toes off the ground.
- Step forward with your right leg and drive your heel into the ground.
- Keep the toes pointed upwards at all times. This will help strengthen your tibialis anterior, the muscle around the front of your shin.
- Then step forward with your left leg and continue this process for a total of 20 yards.
13. Toe Walks: Strengthen the Calf Muscles
This exercise will help strengthen your calf muscles and also increase the functional range of motion and stability of the ankle joint.
- Start off by standing with good posture, chest up & out and shoulders back.
- Raise both of your heels off the ground, balancing on the balls of your feet.
- Step forward with your right leg, driving the ball of your foot into the ground.
- Toes should be pointed down. This will activate and isolate your calf muscles.
- Then step forward with your left leg and continue this process for a total of 20 yards.
14. Walking Quad Stretch: Improve Flexibility and Balance
This exercise focuses on the quadriceps and hip flexor muscles to help improve balance and stability.
- Start with good posture, keeping your chest up and out, and your shoulders back.
- Bend your right knee and grab your ankle behind you with your right hand as you pull your heel into your gluteus muscle.
- At the same time, rise onto the ball of your left foot.
- Repeat this process for a total of 20 yards.
15. Straight-Leg March: Dynamic Stretch for Hamstrings
Straight-leg marches improve flexibility in the hamstrings and lower back. This will help prepare your body for various athletic activities that involve running and jumping.
- Start with good posture: keep your chest up and out, and your shoulders back.
- Hold both arms out in front of you and kick with your right leg straight out in front of you (try not to bend your knee!), foot flexed, trying to touch your fingertips to your fingers while maintaining proper posture and engaging your core.
- Lower your right leg.
- Once your right leg touches the floor, repeat on the left leg. You must perform this exercise in slow, controlled motion.
- Your leg should only go up as high as it feels comfortable.
- Repeat this exercise for a total of 20 yards.
16. Inverted Hamstring Stretch: Dynamic Stretch for Hamstrings
This exercise will help to improve the dynamic flexibility of your lower back and hamstrings, as well as ankle stability and balance. As you know from our “Straight Leg March”, many patients at Elite present with lower back pain.
Typically, this is due to tight, stiff, and/or weak hamstring muscles. Research has shown that the lack of flexibility in the hips (hamstrings, hip flexors, glute muscles) can contribute to lower back pain. To help prevent back pain, it is essential to improve your flexibility in the hamstrings.
- Start off standing upright with shoulders back and chest up & out.
- Lift your right foot slightly off the floor.
- Without changing the angle of your left knee, bend your hips and lower your torso as far as you can.
- As you bend over, lift your arms straight out to your sides until they are in line with your torso.
- Turn your palms to face up.
- Return to the starting position.
- Perform this exercise on both sides for approximately 20 yards.
17. Bounders or Power Skips: Improve Power and Dynamic Flexibility
This exercise helps improve lower body power and increase the functional range of motion in the hip flexors and calves. It also helps implement sound mechanics before the activity. Start with your feet shoulder-width apart. Keep your shoulders back, chest up & out.
- Start with your right leg driving your right knee up as high as possible in a skipping motion.
- At the same time, bend your left arm at approximately 90 degrees.
- Your left leg should be straight, and your right elbow should be by your side.
- Land on the ball of your left foot and repeat this skipping motion with the opposite arm and leg.
- Perform this exercise for about 20 yards.
- Skip and reach as high as I can!
18. Butt Kicks: Get Your Blood Pumping
Butt kicks target the quadriceps and hamstrings while enhancing cardiovascular endurance. Stand upright with your feet hip-width apart.
- Bend one knee to bring your heel toward your glutes, then quickly switch legs, keeping the motion continuous.
- Aim for 20 reps on each leg.
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Improve Your Flexibility with Our Mobility App Today | Get 7 Days for Free on Any Platform
Pliability is a fresh approach to yoga that focuses on performance and recovery, rather than mindfulness or relaxation. While there are certainly mental benefits to using the Pliability app, you’ll find the most significant improvements to your physical performance with regular use. Pliability aims to help you move better, so you can perform better.
The app features a vast library of high-quality videos designed to improve:
- Flexibility
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It also provides daily-updated, custom mobility programs for those interested in optimizing their health and fitness, alongside a unique body-scanning feature that pinpoints mobility issues.
If you’re feeling limited by pain or ability to move, Pliability aims to complement your existing fitness routine and help you move better.
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STRETCH. BREATHE. LIVE.
