Dynamic warm-ups are used to help mitigate the risk of injuries acquired during physical activity. This is achieved by preparing athletes to work at a high intensity. A dynamic warm up typically consists of exercises designed to raise heart rate, activate/mobilize key muscle group and joints, while practicing sport specific movements.

The goal of a dynamic warm-up it to prepare an athlete mentally and physically. Mentally the athlete can use this time, while executing simple exercises, to get in the mindset required to work at a high intensity. Physically, the athlete’s heart rate and breathing rate increases, allowing oxygen to be delivered to working muscles at the required rate to perform.

GRSM has developed a 10 minute dynamic warm up, intended for soccers players. This warm up can be completed before practice sessions and games. Equipment required includes 8-12 cones, depending on the number of athletes (see setup on page 3). Examples of movement included in this warm up are: cutting/changing direction, sprinting, as well as jumping and changing direction.