A good warm is more than just jogging on the treadmill for 10-15 minutes especially for athletes.



A good warm-up should consist of soft tissue work (foam rolling),corrective exercises, movement prep and activation exercises.

By doing this we can reduce  the risk of injury, enhance performance and implement corrective exercises to correct underlying muscle imbalance.

Soft tissue work.

Self-massage with a foam roller to decrease muscle density  and over-activity of the muscle.

 

(Here´s an example of how to foam roll the quads)



















note: search for tender areas

 

 

Corrective exercise.

Correcting muscle imbalance will reduce the risk of injury and enhance performance.

 

(Here´s an example of a dynamic hip stretch)



















 

Activation exercise.

Make the right muscles work at the right time! Muscles like the glutes are often "sleepy" and need to be activated prior to activity. 









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Movement prep.

Use bodyweight exercises to go through the range of motion that you will use in the work-out,