NEW Dynamic Warm-up report - FREE for the blog readers.


Anyone who has been involved in sports has some kind of mental association with warming up. My memories are mostly about running around the field and sitting down on the ground afterwards for some static stretches. The stretches were always the same sitting-down-on-the ground-stretches and probably did not stimulate my body well for the soccer practice.

Generally speaking, I remember my youth sport warm-ups being boring, inefficient and not stimulating for the mind or the body. It was just something we had to do.

We did not know any better then and neither did our coaches. A lot has changed since. In fact I believe now that the term “warm-up” is outdated as the pre-sport or pre-workout activity is about so much more than just “warming up.” 

Active and dynamic warm-ups and movement preparation routines are now replacing the old mentally and physically more passive warming up practices. The general idea of (just) elevating the body temperature by slow jogging followed by a few static stretches is being revolutionized by a more focused and integrated movement preparation sequences.

An athlete spends at least 10-20 minutes a day preparing the body for the competition or practice. This time accumulates slowly but surely and functions not only as a primer for the sport performance but as an opportunity to learn and develop various motor and movement skills. An athlete can improve several areas of function and performance during the warm-up drills, such as dynamic flexibility or coordination.

The activation of the movement system correctly prior to sport performance or practice has been found crucially important. Discover Movement has been researching and developing optimal warm-up and movement preparation protocols for years.

Dynamic warm-up exercises designed and executed as an activation routine prior to sports performance can make a dramatic difference in the sport performance. Whether your sport of choice is soccer, basketball, track & field, gymnastics or any other sport, the benefits of proper dynamic warm-up routines are clear both in acute performance as well in the long-term athletic development.

The content of this report has helped me tremendously in developing athleticism, improving acute/long-term performance and in preventing injuries. My goal is that you would find these ideas, techniques and systems useful in creating the most optimal training environment for yourself or your athletes.

I hope you take advantage of this free resource created for coaches and athletes that work on a daily basis to improve sport performance and to prevent injuries.


Thank you and please let us know if you have any questions!

Tommi Paavola, M.S. , Certified Strength and Conditioning Coach