feature

conditioning fundamentals

Warm-Ups Under
the Microscope
Richard Scrivener, MSc, CSCS

about the
AUTHOR

The humble warm-up is an essential component of any

Warm-up stage 1: Mobilization

exercise regime, whether it is a 20-minute light workout

Duration 1 5 minutes

or a more intense session lasting three hours. However, do

Imagine youve been at work all day and have just left,

we really know how to optimally prepare our bodies for

hopped into your car and driven to the gym or park. You

exercise? This article attempts to answer that very ques-

plan to do some weight training and running. Upon ar-

he works as a Health,

tion. By investing some time in preparing the body and

riving at the gym, how do you feel? I would expect the

Fitness and Nutrition

mind for what is to come, youll gain the tools to maximize

answer would be stiff, sluggish and a little tight. My next

Lecturer for Premier

your performance and of course your training outcomes.

question is do you feel it appropriate to jump straight

Richard Scrivener
currently resides in
London, UK, where

onto the treadmill or rowing machine to begin warming

Training International.
Richard has

During my time as a health and fitness professional, work-

up? I would argue no. Jogging immediately, for example,

previously worked as

ing with a variety of individuals from elite-level world

would require you to open up at various joints across

a Premiership Rugby

cup winning athletes to sedentary out-of-shape folk, the

the body causing muscles to stretch and contract. Joints

Union Strength and

workouts each and every one of them have completed all

would begin to absorb forces as you land and impact

Conditioning Coach

began with the same approachthe warm-up. Of course,

upon the running machine or ground, somewhere in the

they would not all be expected to prepare for physical

region of 2 3 times the runners body weight (7). This

activity in the same way so I follow the rule of SAID (Spe-

is quite a lot of stress for the body to contend with. My

cific Adaptations to Imposed Demands). In a nutshell, this

solution to this would be to have my clients and athletes

means I have tailored all of my clients warm-ups to be

warm up for the warm-up. By this I mean, mobilization,

High Performance

specific to a) their level of conditioning and fitness, and

which is the measure of combating that previously noted

Physiology and Human

b) the main workout they will complete. So in this respect,

joint stiffness and muscle tightness. Mobilization exercis-

Performance.

you want to plan the warm-up after planning your main

es would consist of gently and progressively moving each

session because how can you prepare, if you dont know

major joint in the body through their available range of

what youre preparing for?

movement, as shown in Table 2.

An important first question to address is of course the

Completing each of these for a mere 5 10 seconds per

purpose of the warm-up. This can be answered from two

movement will serve to gently increase the temperature

perspectives: physiologically (changes inside the body)

of all the soft tissues in the body such as muscles, ten-

and psychologically (thought processes). As we explore

dons, ligaments and fascia (9). Furthermore, you begin

how to build the optimal warm-up below, well see how

to improve your proprioception, a term used to describe

the physiological and psychological preparation unfolds.

joint position and awareness (2). If you are going to be

Some thought should precede the main body of your

lifting weights, competing in a particular sport or simply

workout (which energy systems to challenge, what ex-

taking a gentle jog, knowing how to control your body

ercises to include, how many sets and reps to use etc.),

movements and being able to react to any disturbances

the warm-up too, should be structured and considered. It

to balance is critical for optimal performance and reduc-

neednt take up too much of your total workout time (see

ing the risk of injury (7).

and holds the NSCAs

CSCS credential. He
previously studied
at Brunel University
gaining an MSc in

Table 1), and of course each warm-up will vary in its content and exact timings depending on the main session to
follow. By following the proposed warm-up structure below, you will optimally prepare your body and mind and
allow for a great workout to be achieved.

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Warm-Ups Under the Microscope

Warm-Up Stage 2:
Pulse-Raise

eter of the blood vessels (vasodilation) carrying

the tension in hypertonic or overactive muscles

oxygen rich blood and also speeds the rate at

that might otherwise impair performance.

Duration 3 10 minutes

which the brain instructs muscles to work (ner-

You are now ready to move on to what most

vous impulses). This allows your movements to

Rhythmical or active movements that take all of

people would probably consider a traditional

be more precise, particularly important if you

the major joints through a full range of move-

warm-up. This involves attempting to switch on

have a very dynamic main session planned (6).

ment are initiated by the nervous system. This

your bodys physiological and energy producing

During the pulse-raise you should also have time

approach will actually assist with the rehearsal

systems, and it makes sense to do this before

to tune your thoughts in to the main session,

effect of the various movements to come; in-

you begin your main session rather than at the

so you can begin to mentally rehearse some of

deed, some experts suggest activating the ner-

beginning. To achieve intensity conducive to an

the anticipated movements, or consider how it

vous system is the most important part of the

appropriate pulse raise, you could monitor your

would feel to achieve any goals you have set for

warm-up (5). For example, the combination

heart rate, however an additional tool named the

yourself in this workout.

stretch shown below called a squat and swing

will prepare you for all squat-type movements

RPE scale (Rating of Perceived Exertion) serves as

and all exercises where the arms are in an over-

here is to speak to the person next to you. If you

Warm-Up Stage 3:
Dynamic Stretch and
Movement-Based
Flexibility

can just about hold a conversation then youre

Duration 2 10 minutes

store and use as required, known as generalized

probably working at the correct level of exertion

The purpose of this stage of your warm-up is

motor programs, (11). Again, just like a com-

for your pulse-raise.

to actively stretch your muscles and take them

puter, when you first open a program, it takes a

to the lengths they will experience in the main

few seconds to download your document. After

A slight caveat with this part of your warm-up

session. The emphasis here is on active or dy-

you have done this once and the main program

relates to the earlier discussion of specificity. If

namic stretching where you are continuously

is open, subsequent documents can be opened

your main workout is going to be a high inten-

moving. Commonly you see many individuals

more quickly. The same applies with our move-

sity/anaerobic-based session, you should finish

holding various stretch poses for several sec-

ments. Having downloaded the primary move-

the pulse-raise at an intensity that just about

onds, known as static stretching. Current think-

ment patterns available to us we can more ef-

matches the intended intensity of your main

ing now suggests this may not be as appropriate

fectively utilize these once the main session is

session. For example, it would not make sense

in preparing for exercise as once thought, and

under way. Therefore, try including the dynamic

to take a gentle stroll and then move onto re-

although many health and fitness authorities

stretch moves from Table 5 in your next training

peated sprint exercises; the body would not be

still promote static stretching as part of a warm-

session to download all of the movement pat-

adequately prepared for this. Table 4 provides

up, you may actually be harming your potential

terns you require. Complete 5 10 repetitions

some suggestions on suitable pulse raise modal-

for optimal performance in the main session to

of each.

ities, and if you follow Figure 1 when conducting

come (1). Some evidence suggests that static

this part of your warm-up, you wont go wrong.

stretching prior to athletic performance does

Having the confidence that your body has now

It outlines how you should develop and progress

not reduce the risk of injury either, and may ac-

experienced all the movements it will encounter

your exertion levels.

tually reduce power output and therefore per-

should instil the belief that you can push your-

formance (10, 13). Also, consider the quadriceps

self to perform at the planned intensities with-

In addition to the aforementioned physiological

thigh stretch shown below in Figure 2. Holding

out holding back or risking injury.

benefits, the pulse-raise also serves to increase

numerous stretches like this for several seconds

body temperature and thus the elasticity of the

each will not only use up much of your valuable

soft tissues. This is important for one obvious

workout time, but as you are remaining station-

reason; the prevention of injury. If a muscle and

ary for a prolonged period, all of those desirable

tendon can elongate when subjected to loading,

physiological changes such as increased body

Duration 2 10 minutes

it wont snap, plus it will store and release energy

temperature will begin to subside. However, that

The final phase of your warm-up should con-

back to the exerciser making the workout more

is not to say static stretching does not have a

sist of the same movements to be performed in

energy efficient (4). Increased body temperature

place in our warm-ups, as they can be very useful

your workout, but completed at a slightly lower

serves other functions too; it increases the diam-

within a correctional exercise session to reduce

intensity and velocity. This strategy not only en-

a useful guide and correlates to aerobic exercise

intensity (3) (see Table 3). A value of 12 13 on
the RPE scale is deemed an appropriate intensity
to aim for. What might help to guide your efforts

head position. To take this concept slightly further, we are effectively downloading the correct movements to be used. Just like a computer,
we have several patterns of movement that we

Warm-Up Stage 4:
Movement Practice

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Warm-Ups Under the Microscope

sures you have fully downloaded the necessary

References

9. Safran M, Garrett W, Seaber A, Glisson R,

motor-programs as discussed, but also allows

1. American College of Sports Medicine. ACSMs

Ribbeck B. The role of warm-up in muscular

your nervous system to coordinate all of the

guidelines for exercise testing and prescription.

injury prevention. The American Journal of Sports

muscles that will work in a given exercise (syn-

(6th ed.). Philadelphia, Lippincott Williams &

Medicine. 16(2):123 129. 1988.

chronisation). Smooth and coordinated move-

Wilkins. 2000.
10. Samuel M, Holcomb W, Guadagnoli M,

ments rely upon the correct muscles working at

the correct times, in the correct sequence and

2. Baechle TR, and Earle RW. Essentials of

Rubley M, and Wallmann H. Acute effects of

with the correct amount of force and velocity.

strength training and conditioning (2nd ed.).

static and ballistic stretching on measures of

If it has not become clear already, our bodies

Champaign, Il: Human Kinetics. 2000.

strength and power. The Journal of Strength

and Conditioning Research. 22(5):1,422 1,428.

move in many directions or planes of move-

2008.

ment. Therefore, we need to be prepared for

3. Chen M, Fan X, and Moe S. Criterion-related

this. For example, if you plan to perform the ex-

validity of the Borg ratings of perceived exertion

ercises shown in Table 6, within your workout,

scale in healthy individuals: a meta-analysis.

11. Schmidt R, and Lee, D. Motor Control and

you should actually warm up by completing 5

Journal of Sport Sciences. 20(11):873 899.

Learning: a Behavioral Emphasis. (4th ed.).

10 repetitions of each movement as shown. This

2002.

Champaign, Il: Human Kinetics. 1999.

focusing your attention on the exercise to come

4. Fletcher I, and Jones B. The effect of different

12. Sweet S, and Hagerman P. Warm-up or no

and allowing rehearsal of the desired technique

warm-up stretch protocols on 20 meter sprint

warm-up. Strength and Conditioning Journal.

(12). These could be performed in a circuit at the

performance in trained rugby union players.

23(6):36. 2001.

beginning of the main session or before each

Journal of Strength and Conditioning Research.

particular exercise. When it comes to adding any

18(4):885 888. 2004.

will confer a further psychological advantage in

13. Thacker S, Gilchrist J, Stroup D, and Kimsey

JR C. The impact of stretching on sports injury

additional weights or performing these exercises at speed, you will have improved levels of

5. Gambetta V. Athletic development-the art

risk: A systematic review of the literature.

muscular control, balance and force production.

and science of functional sports conditioning.

Medicine in Science and Sports and Exercise.

With this is mind, youll be assured that you have

Champaign, Il: Human Kinetics. 2007.

36(3):371 378. 2004.

given yourself every opportunity to perform at

your best, whether you are a competitive athlete

6. Hedrick A. Physiological responses to warm-

or a new gym member.

up. Strength and Conditioning Journal. 14(5):25

27.

So there you have it, your guide to the optimal

warm-up. Use this step-by-step plan in prepara-

7. Myer G, Ford K, and Hewett T. Rationale and

tion for all of your workouts. Adjust it as you feel

clinical techniques for anterior cruciate ligament

suitable. For example, if you are short on time,

injury prevention among female athletes. Journal

decrease the number of repetitions you per-

of Athletic Training. 39(4):352 364. 2004.

form in your mobility and dynamic stretching or

drop one or two of the preparatory movements.

8. Nilsson J, and Thorstensson A. Ground

Once you get confident with this structure, be

reaction forces at different speeds of human

inventive and come up with your own mobility

walking and running. Acta Physiologica

exercises and dynamic stretches. By having an

Scandinavica. 136(2):217 27. 1989.

appreciation that if the body can move there, it

can be trained there too, optimizing your preparation to match the specificity of these movements should be encouraged. Sometimes the
moves presented may raise a few eyebrows, but
be confident in the fact that what you are doing
has all the physiological and psychological benefits discussed.

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Warm-Ups Under the Microscope

Table 1. Structuring your workout. The center column suggests an appropriate length of time to dedicate to each component
based upon a regular 1-hour session. The far right column makes a suggestion for the amount of time that could be spent on each
component which would account for a very short session of 20 minutes up to a longer session of 3 hours.
Workout Component

Time Dedicated

Potential Time Dedicated

Warm-Up

10 min.

4 30 min.

Main Session

40 min.

12 120 min.

Cool Down

10 min.

4 30 min.

Table 2. Mobilization Exercises (Top Down Approach)

Mobility Exercise
Neck:

Demo
See figures 1 a and 1 b

a. lateral flexion
b. rotation, left and right

Move shoulders in a circular shrug motion with arms relaxed by sides

Shoulder rolls:
Forwards
Backwards

Arm Curls:

Swing arms lightly by sides making an exaggerated bicep curl-like movement

Wrist Circles:

With arms held out in front, make circular movments

Forwards
Backwards

Alternating Arm Swings

See figure 2

Chest Hugs

Stand tall and wrap arms around body with a hugging motion. Reverse and lightly swing
arms out and away from the body
Keeping the arms straight, make circular movements coming close to the side of the head

Arm Circles
Forwards
Backwards

Spine Rotations / Tai Chi Slaps

See figure 3

Groin Circles:

Stand tall and lift knee towards chest whilst moving the leg away or towards the body in a

In Out

circular movement

Out In

Knee Raises

See figures 4a and 4b

a. up and down
b. cross body

Heel Kicks

Lift the heel of one leg towards the buttock on the same side, alternating legs

Ankle Drives

Position one foot forward slightly of the other keeping the involved side on the ground.
Gently flex the knee whilst pushing it foward on the toes. Move the knee back to the start
position and repeat continuously

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Table 3. 15-point RPE Scale
Associated Value

Approximate Effort Given

Associated Likely Feelings

20%

Complete Rest

30%

Very, very light

40%

50%

10

55%

11

60%

Very light, easy to sustain

Fairly light, reasonably comfortable,

breathing slightly deeper and quicker

12

65%

13

70%

Somewhat hard, steady pace, sweating,

difficult to talk continuously

14

75%

15

80%

Hard, rapid breathing, very warm, profuse

sweating

16

85%

17

90%

Very hard, pounding heart rate, deep fast

breathing

18

95%

19

100%

Very, very, hard, struggling to keep going,

every muscle is screaming

20

Exhaustion

Table 4. Appropriate Pulse-Raise Modalities

Gym Equipment Pulse-Raise Options

Bodyweight Only Pulse-Raise Options

Treadmill

In-place jogging

Stationary Cycle

Shadow-boxing

X-Trainer / Elliptical Trainer

Skipping

Stepper

In-place medley: star jumps spotty dogs squat thrusts high

knees jogging stair climbers

Rower

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Table 5. Suggested dynamic stretches appropriate to any training session and muscles involved
Dynamic Stretch

Demo

Muscles Targeted
Open arms (varied angles)

Stand tall and swing the arms open away from the body, changing the angle of the

Pectorals / anterior deltoids / biceps

direction of movement randomly

Alternating arm swings + reach

See figure 6

Latissimus dorsi / triceps

Long arm rotations + pivot

Stretch arms out horizontally and begin to rotate the torso side-to-side builidng up

All spinal / core muscles

momentum. Be sure to pivot on both feet in the direction of the swinging arms

Posterior step and reach

See figure 7

Hip flexors / abdominals

Squat and swing

Perform a body weight squat movement whilst swinging the arms backwards. As you

Quadriceps / hamstrings / glutes /

stand tall, allow the arms to swing upwards, in front of you, and to the side of the head.

latissimus dorsi

Lose leg swings

Stand tall and lift one foot off the ground. Keeping the leg relatively straight, swing the leg

Quadriceps / hip flexors / hamstrings

forwards in front of the body and backwards behind the body keeping the pelvis steady

Lateral lunge and rotate

See figure 8

Adductors / core muscles

Step and reach

Take a step forward off the lead leg, keeping it relatively straight, treach down with both

Hamstrings / glutes / back muscles

arms towards the lead foot. Maintain a neutral/flat back position with the eyes looking
downwards, then step back and stand tall
See figure 9

Split feet woodchop

Core muscles / latissimus dorsi / triceps

Table 6. Suggested preparation movements with sample main workout exercises in mind
Main Workout Exercises

Warm-Up Movement Preparation

Kettlebell front squat 3 x 15 reps

See figures 10a and 10b

Shoulder press and rotate 3 x 12 / 12 reps

See figures 11a and 11b

Split-stance single-arm row 3 x 12 / 12 reps

See figures 12a and 12b

Transverse plane lunge 3 x 12 / 12

See figures 13a and 13b

Cable push with rotate 2 x 12 / 12

See figures 14a and 14b

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Warm-Ups Under the Microscope

Figure 1a. Lateral Flexion

Figure 1b. Rotation left and right

Figure 2. Alternating arm swings

Figure 3. Spine rotations / Tai Chi slaps

Figure 4a. Knee Raises: Up and Down

Figure 4b. Knee Raises: Cross Body

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Warm-Ups Under the Microscope

Figure 5. The static standing quadricep stretch

Figure 6. Alternating arm swings and reach

Figure 7. Posterior step and reach

Figure 8. Lateral lunge and rotate

Figure 9. Split feet woodchop

Figure 10a. Kettlebell front squat prep

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Figure 10b. Kettlebell front squat exercise

Figure 11a. Shoulder press and rotate prep

Figure 11b. Shoulder press and rotate exercise

Figure 12a. Split-stance single-arm row prep

Figure 12b. Split-stance single-arm row exercise

Figure 13a. Transverse plane lunge prep

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Figure 13b. Transverse plane lunge exercise

Figure 14a. Cable push with rotate prep

Figure 14b. Cable push with rotate exercise

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