Steal the Warm-up Techniques of Top Athletes

Read Time: 3 minutes

Today, I'm going to share a valuable lesson I learned from watching some of the world's best women's volleyball teams prepare for their matches. This simple and “just makes sense” routine can change the way you approach your workouts or athletic pursuits.

Why should you care? Because how you warm-up can make a significant difference to your performance and injury prevention. It's not just about getting your heart rate up. It's about priming your body for action, improving mobility, and gradually preparing for the intensity of the game or workout ahead.

The mistake most people make is jumping right into their workouts or sports activities without an effective warm-up routine. They either completely skip it, or their warm-ups are too generic and don't adequately prepare their bodies for the specific movements they'll be performing.

Here's the deal:

the right warm-up routine can be the difference between a good workout and a great one. Between injury and longevity in your sport or activity.

Recently, while I was in Arlington, Texas, watching four of the top women's volleyball teams in the world, naturally, I love watching how athletes prepare their bodies in different sports.

There are subtle differences from sport to sport but the framework is the same. It was a clear, step-by-step escalation of intensity that prepared their bodies optimally for the game.

Here's how they did it:

Start slow:

They began with basic stretching and mobility exercises to awaken their muscles and joints.

Ramp it up:

Next came dynamic warm-ups, gradually getting their bodies moving and heart rates up.

Sport-specific movements: 

Then, they began mimicking the movements they'd make in the game with some light volleying.

Game-level intensity:

Finally, they finished up with powerful serves and spikes, the kind of intensity they'd bring to the actual game.

This gradual buildup from slow and steady to game-level intensity is the secret sauce to their exceptional performance on the court. And it's something you can easily incorporate into your own fitness regime.

So, before you dive into your next workout, remember to:

• Start with basic stretching and mobility exercises.
• Gradually increase intensity with dynamic warm-ups.
• Include movements specific to your workout or sport.
• Finish with exercises at close to your workout or game-level intensity.

Here's to a more effective, injury-free fitness journey. You've got this!

Stay fit, stay amazing!

Joe

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Whenever you're ready, here is the best way I can assist you in enhancing your mobility:

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