7 Techniques To Think About When Creating Your Warmup


What’s your warmup look like? Typical warmups seen in the gym include the treadmill, static stretching, light sets on machines and a host of other modalities. So what’s the best way to warmup? First and foremost it depends on the type of workout you’ll be doing that day as well as your abilities and goal set.  Here’s a list of 7 things to think about when designing the best warmup for you!


1. Increase Synovial Fluid

Getting your joints moving through full ranges of motion is so important. This allows for synovial fluid to flow through the joints efficiently, reducing friction and improving the glide of the joints. This can also reduce stiffness and pain within the joints prior to working out.

2. Muscle Activation

Your muscles can look great, but are they fully activating during your workout? Many times big time muscles like the glutes aren’t actually activating when they should be. This makes other muscles over-activate creating muscle imbalances. To decrease the likelihood of muscle imbalances and improve performance incorporate specific muscle activations to wake up your sleepy muscles prior to your workout.

3. Joint Mobility

Full joint mobility through all joints is a must before getting into an intense workout. Just doing some running typical wont do the full job. You need to get every joint up the chain moving effectively. This includes feet, ankles, knees, hips, core/upper back rotation, shoulders, neck, elbows, and wrists!

4. Blood Flow

Blood flow is so important for so many different reasons. Increasing blood flow will help increase oxygen delivery to your muscles and improve nutrient delivery better fueling your workouts and holding off fatigue longer. This will also help prep the muscles to contract and perform better during workouts.

5. Heart Rate

Increasing your heart rate before exercise helps your heart and lungs start to adapt to performing at an increased level. It will also help to increase blood flow even further providing all the benefits stated in number 4!

6. Full Movement Integration

Integrating full body movements into your warmup prep will help increase the neurological connection between your brain and your muscles. This helps the muscles work in unison to help increase power output and overall performance.

7. Mental Prep

It’s so important to get your mind right before heading into a workout. Leave all the distractions at the door. Don’t let your mind wander, only focus in on your workout. Think about what you want to get out of todays workout and go out there and crush it!

There are many different ways to warmup but these are some techniques to think about and add into the mix when creating an optimal warmup!

Written By:

Robert Jost


Suggested Article:

Top 5 Movement Restrictions Holding Back Your Hockey Performance

Take action… Now!

This field is for validation purposes and should be left unchanged.

Training Aspects Personal Training and Sports Performance:

Visit us:
Inside of the Flyers Training Center
601 Laurel Oak Rd.
Voorhees, NJ 08043

Recent posts
  • Death of diets
    Fit and healthy, Hockey Performance, Sports performance
    Death of diets

    Not diets but healthy nutrition habits: The fitness industry has spent many years and tons of money developing the belief of using diets to lose weight. Diets have been created for the purpose of sales and marketing, by people interested in selling a book, workshop, or seminar. Diets attack the problem but not the cause;…

  • Planes for Performance – Get Strong in all 3!
    Cherry Hill sports performance, Hockey Performance, Personal trainer tips, The scoop in all
    Planes for Performance – Get Strong in all 3!

    As a hockey player or any athlete, the ability to move well is essential to becoming a beast! The second piece to that is becoming strong in all of your movements…and the third and final piece is the ability to be move well and be strong in all the planes of motion! What are the…

  • Top 3 Techniques To Get Stronger Without Weights
    Cherry Hill sports performance, Hockey Performance, Personal trainer tips, Sports performance, The scoop in all
    Top 3 Techniques To Get Stronger Without Weights

    Although we live in a performance world where everyone wants to use weights to get stronger which obviously can work…but before you go buying all those weights, there are a few techniques you can still use to get super strong that can be done anywhere anytime! We’ll break down our top 3 techniques. we use…

Subscribe to our newsletter
This field is for validation purposes and should be left unchanged.