Most athletes know they should warm up, but few know why it matters and what type of warm-up actually reduces injury risk. The truth? Not all warm-ups are created equal. Science shows that the right kind of preparation can boost performance and protect your body from injury.

Why Warm-Up Matters

A good warm-up prepares your body and brain for sport by:

Increasing muscle temperature → muscles contract more efficiently
Improving joint mobility → smoother, safer movements
Activating the nervous system → faster reaction times and coordination
Priming cardiovascular function → better oxygen delivery to muscles
Mentally preparing → building focus and readiness

👉 The result: reduced risk of strains, tears, and overload injuries.

Static Stretching vs. Dynamic Warm-Up

For years, athletes were told to stretch before activity to “prevent injuries.” But research shows the picture is more nuanced:

Static stretching (holding a stretch)
- Does not reduce injury risk when done alone before sport.
- Can cause a temporary decrease in strength, power, and speed if stretches are held longer than 60 seconds.
- Short static stretches (≤30s) don’t seem to impair performance and can be included if you need them for mobility — but they shouldn’t be the main part of a warm-up.
- Best used after training or in separate flexibility sessions for long-term mobility.
Dynamic stretching (moving through range actively)
- Increases muscle temperature, coordination, and nervous system activation.
- Improves explosive performance (sprints, jumps, agility).
- Strong evidence shows it is the preferred method in warm-up routines.

👉 What the science says: Use dynamic mobility and activation for warm-up, and save long static stretching for post-training or separate flexibility sessions.

Key Components of an Evidence-Based Warm-Up

1. General Activation (5–10 min)

Light cardio (jogging, cycling, skipping)
Aim: raise body temperature and circulation

2. Dynamic Mobility

Leg swings, walking lunges, hip circles, arm circles
Aim: move joints through range of motion

3. Muscle Activation

Glute bridges, band walks, core stability drills
Aim: wake up stabiliser muscles

4. Movement Prep

Sport-specific drills (e.g. shuffles, skips, accelerations, cutting drills)
Aim: mimic movements you’ll use in sport

5. Neuromuscular Readiness

Jumps, sprints, or change-of-direction drills at moderate intensity
Aim: switch on speed, agility, and power

Practical Examples

Runners → jogging, leg swings, skips, strides
Footballers → FIFA 11+ style warm-up (lunges, Nordic hamstring curls, agility drills)
Weightlifters → mobility (hip openers), banded activation, ramp-up sets with lighter weights

Common Mistakes to Avoid

❌ Skipping warm-up altogether
❌ Doing only static stretches
❌ Rushing through without sport-specific drills
❌ Forgetting neuromuscular activation (the most protective step!)

A proper warm-up isn’t just a ritual, it’s sports science in action. By combining cardio, mobility, activation, and sport-specific drills, you can cut injury risk, enhance performance, and step into training ready to perform at your best.

✨ Not sure how to structure your warm-up? Our sports physiotherapists at Renard Clinic can design an evidence-based program tailored to your sport.