These basic warm-up sequences – performed after a 5- to 10-minute general warm-up – reinforce the fundamental movement skills that are commonly used in many activities and begin to prepare the individual for the upcoming exercise or training session.

Note that the RAMP protocol is not applied in the examples because the movements and exercises included would need to be tailored to that specific sport and therefore cannot be generalized here.

Warm-Up For Individuals

Here are examples of individual warm-up routines based on the relative size of available space.

Restricted Space

Perform 1 or 2 sets of each warm-up exercise:

  • Isometric squat hold: 20 seconds
  • Bodyweight squat: 10 repetitions
  • Isometric push-up hold: 10 seconds
  • Push-up: 10 repetitions
  • Isometric lunge: 10 seconds for each leg
  • In-place forward or reverse lunge: 5 repetitions for each leg

Large Space

Perform 1 or 2 sets of each warm-up exercise:

  • Forward skip with arm circles: 15 yards (or meters)
  • Forward walking lunge with overhead reach: 10 yards (or meters)
  • Inchworm: 10 yards (or meters)
  • Forward lunge with elbow to instep and rotation: 10 yards (or meters)

Warm-Up For Classes, Groups and Teams

Of any aspect that affects the exercises selected for a warm-up routine for a class, group, or team, it is the relative size of the available space.

Restricted Space

Perform 1 or 2 sets of each warm-up exercise:

  • Isometric squat hold: 20 seconds
  • Bodyweight squat: 10 repetitions
  • Isometric push-up hold: 10 seconds
  • Push-up: 10 repetitions
  • Isometric lunge: 10 seconds for each leg
  • In-place forward or reverse lunge: 5 repetitions for each leg
  • Isometric sumo squat: 20 seconds
  • Isometric quad stretch: 20 seconds
  • Inchworm: Walk hands out and back for 5 repetitions

Large Space

Perform 1 or 2 sets of each warm-up exercise:

  • Jog: 15 yards (or meters) out and back
  • Forward skip with arm circles: 15 yards (or meters)
  • High knees: 15 yards (or meters)
  • Forward walking lunge with overhead reach: 10 yards (or meters)
  • Inchworm: 10 yards (or meters)
  • Walking quad stretch: 10 yards (or meters)
  • Forward lunge with elbow to instep and rotation: 10 yards (or meters)
  • Inverted hamstring walk: 10 yards (or meters)

This article was excerpted from NSCA’s Guide To High School Strength and Conditioning, by the National Strength & Conditioning Association (NSCA), edited by Patrick T. McHenry and Mike Nitka. The article was written by Darnell K. Clark, MPE, CSCS,*D, RSCC*D. You can learn more about this book and purchase it from Human Kinetics at the following link: https://us.humankinetics.com/products/nsca-s-guide-to-high-school-strength-and-conditioning.

Patrick McHenry, MA, CSCS,*D, RSCC, earned a master’s degree in physical education from University of Northern Colorado and a bachelors in elementary education. He has been a frequent presenter at local, state, national, and international conferences, including the national conference of the National Strength and Conditioning Association (NSCA).

Mike Nitka, MS, CSCS,*D, RSCC*E, FNSCA*E, played football and earned a bachelor of science degree and master of science degree in health and physical education from the University of Wisconsin at La Crosse. He taught freshman physical education and junior health education at Muskego High School in Wisconsin for 38 years and coached football and wrestling, winning every level of championship Wisconsin offered (conference, regional, sectional, and state).