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Bounce back, stay in the gameTHE WORK BEHIND THE WORK.
Warm-ups, cool-downs, mobility, and rest aren't the boring stuff you skip. They're how you stay healthy, perform better, and help prevent injuries. A few minutes here saves you weeks on the sideline.
The dynamic warm-up
Skip the long static stretches before activity, since they can leave you flat. Instead, do a dynamic warm-up to raise your heart rate, wake up your muscles, and prep your joints. Five to ten minutes is plenty.
A proper warm-up can decrease your injury risk and helps you start sharp instead of slowly grinding into gear. Pick the routine that matches what you're about to do.
Before a run
Running & cardio sportsDo about 8 reps of each (roughly 45 seconds), then a short jog to finish.
- Easy cardio to start: light jog, jumping jacks, butt kicks, and pogo jumps to get the blood moving.
- Leg swings front-to-back and side-to-side to loosen the hips.
- Hip rotations: lift your knee, open it out to the side, then set it down. Reverse the direction too.
- Ice cream scoops: step your front foot slightly forward with the toe flexed up, reach your hands down toward the foot, then sweep them up. (Also called toe-touch scoops.)
- Ankle rolls a few each direction to loosen the joints.
- Quad stretch: grab the top of your foot behind you and pull gently, or do a deep lunge, to open up the quads.
- Skips & high knees for a few yards each to wake up your stride.
- Striders: a few quick, relaxed strides to activate your legs and bring your heart rate up before you start.
Before lifting
Strength & power sportsDo about 45 seconds to a minute of each.
- Light cardio for 2 to 3 minutes to raise your body temperature.
- Arm circles & band pull-aparts to wake up the shoulders.
- Bodyweight squats to open the hips, knees, and ankles.
- Hip hinges or good mornings to prime your posterior chain.
- Walking lunges with a twist for hips and mid-back.
- Light warm-up sets of your first lift before adding weight.
New to lifting? Search around for warm-up routines built for your main lift and find what feels best for your body.
Use whichever routine fits your sport. A wrestler or lineman should warm up like a lifter, while a soccer or basketball player should warm up like a runner. If your sport is a mix, blend the two and lean toward what your session demands most.
Cool down & stay mobile
This is when you do static stretching to stretch your muscles and allow you to kickstart recovery.
Easy cool-down
Walk or jog lightly for a few minutes to bring your heart rate down gradually instead of slamming the brakes.
Static stretches
Hold the big ones (quads, hamstrings, hips, calves, shoulders) for 20 to 30 seconds each. Breathe, don't bounce.
Mobility minutes
A few minutes most days of hip openers, ankle and t-spine work, and foam rolling keeps you moving freely and feeling loose.
5-minute mobility flow
There is no equipment required, so you can do it anywhere. Perform each exercise for 30-45 seconds.
- Downward dog for your calves, hamstrings, and shoulders
- Butterfly stretch for your hips, groin, and inner thighs
- Single-leg hamstring stretch for your hamstrings and lower back
- Low lunge for your hip flexors and quads
- Cat-cow for your spine
- 90/90 hip rotations for hip and knee mobility
When to back off
More isn't always better. Overtraining sneaks up, so catch it early and rest before it becomes an injury.
- Performance dropping even though you're training hard
- Tired all the time, even after sleep
- Aches and soreness that won't go away
- Moody, irritable, or losing motivation to play
- Getting sick more often than usual
What to do about it
Take a real rest day (or three)
Back-to-back easy days let your body recover. You won't lose your gains from taking a few days of rest.
Eat and sleep more
Recovery runs on fuel and rest. Don't reduce either one when you're fatigued.
Tell a coach or parent
If you experience sharp pain or swelling see a doctor or athletic trainer. Don't push yourself through a real injury.
Recovery articles
The 8-minute warm-up that prevents injuries
A simple routine you can run before any practice or game.
How to tell the difference between soreness and pain
When to push through, and when to stop and get it checked.
5 mobility moves every athlete should do daily
Loosen tight hips and ankles so you move better on the field.