Introduction
Training season is when progress is built. It is also when injuries are most likely to appear if preparation is rushed or skipped. One of the most important and often overlooked parts of any training routine is the warm up. A proper warm up prepares your body physically and mentally for movement, improves performance, and significantly reduces injury risk.
Whether you are preparing for a competitive season, returning to structured training, or increasing activity levels, how you warm up matters. This guide explains why warm ups are essential during training season and how to do them effectively so your body is ready to perform.
Why Warm Ups Matter During Training Season
Training season often means higher volume, higher intensity, and less margin for error. Muscles, joints, and connective tissues need time to transition from rest to performance.
A proper warm up helps by:
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Increasing blood flow to working muscles
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Improving joint mobility and range of motion
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Activating key stabilizing muscles
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Improving coordination and reaction time
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Reducing the risk of muscle strains and joint injuries
Skipping warm ups or rushing through them can leave tissues stiff and unprepared, especially in colder months or early morning sessions.
Start With General Movement
The first phase of a warm up should raise your body temperature and gently increase heart rate.
Examples include:
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Light jogging or brisk walking
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Cycling at an easy pace
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Jump rope at low intensity
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Dynamic movement patterns like skipping or side shuffles
This phase should last five to ten minutes and leave you feeling warm but not fatigued. The goal is to wake up the body, not tire it out.
Focus on Dynamic Mobility
Static stretching before training is no longer recommended as a primary warm up tool. Instead, dynamic mobility prepares joints and muscles through controlled movement.
Effective dynamic mobility includes:
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Hip circles and leg swings
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Arm circles and shoulder rotations
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Torso rotations
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Walking lunges with rotation
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High knees and butt kicks
These movements improve joint lubrication and help the nervous system prepare for the ranges of motion you will use during training.
Activate Key Muscle Groups
Activation exercises are critical during training season. They help ensure the right muscles are doing the work and reduce compensation patterns.
Key areas to activate include:
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Glutes for hip stability and power
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Core muscles for balance and control
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Scapular muscles for shoulder stability
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Calves and foot muscles for ground control
Examples of activation drills:
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Glute bridges
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Band walks
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Dead bugs
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Planks
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Single leg balance drills
Activation improves movement quality and helps prevent overuse injuries caused by muscle imbalances.
Match Your Warm Up to Your Training
Warm ups should reflect the demands of your sport or training session. A generic warm up is better than nothing, but a specific warm up is far more effective.
For strength training:
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Focus on joint mobility and muscle activation
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Gradually load movements using lighter weights
For running or field sports:
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Emphasize hip mobility, ankle control, and coordination
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Include acceleration drills and directional changes
For court sports:
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Prepare lateral movement, jumping mechanics, and reaction time
Your warm up should look like a preview of the workout rather than a separate activity.
Gradually Increase Intensity
One common mistake is jumping from warm up directly into maximum effort. Your warm up should include a gradual build toward training intensity.
This might include:
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Progressive speed increases
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Gradual load increases
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Short bursts of sport specific movements
This transition allows your nervous system and tissues to adapt safely.
Do Not Ignore Mental Preparation
Warm ups are not only physical. They also prepare your focus and mindset.
Use warm up time to:
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Check in with how your body feels
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Adjust intensity if something feels off
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Focus on technique and control
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Set intention for the session
Mental readiness improves movement efficiency and reduces injury risk.
Adjust Warm Ups During Cold Weather
Cold temperatures increase muscle stiffness and slow reaction time. During winter training, warm ups should be slightly longer and more deliberate.
Tips for cold weather warm ups:
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Spend extra time on general movement
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Wear layers to maintain warmth
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Avoid long static holds
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Keep moving between drills
Never rush your warm up just to stay warm. Movement is the best way to generate heat safely.
Common Warm Up Mistakes to Avoid
Some habits can reduce the effectiveness of your warm up:
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Skipping activation exercises
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Holding static stretches for long periods
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Warming up too fast or too aggressively
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Using the same warm up for every session
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Ignoring pain or stiffness signals
A good warm up should leave you feeling prepared, not exhausted or sore.
How Physical Therapy Supports Effective Warm Ups
Physical therapy helps identify movement restrictions, muscle imbalances, and joint limitations that affect how you warm up.
A physical therapist can:
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Design a warm up specific to your sport and body
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Correct movement patterns
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Address previous injuries
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Help prevent recurring issues during training season
The right warm up is individual, not generic.
Final Thoughts
Training season success begins before the first rep, sprint, or jump. A thoughtful warm up sets the foundation for performance, consistency, and injury prevention.
If you want to train harder, longer, and safer, your warm up deserves the same attention as your workout itself.
Why Choose Sports Physical Therapy
At Sports Physical Therapy, we’re passionate about helping athletes and active adults move better, feel stronger, and stay in the game. Every session is one-on-one, built around your sport, your goals, and your schedule. Whether you need performance support, injury prevention, or recovery guidance, our team is here to help.
Fall sports shouldn’t be about setbacks—they should be about growth, confidence, and progress. Let’s make sure your body is ready for every challenge ahead.
📅 Book your Discovery Visit today to create a plan that helps you move smarter this season.
🔗 sportsptcenters.com/contact-us
📞 (425) 628-2031