A complete warm-up programme contains the next two components:

  1. 1. A general warm-up period that consists of five to ten minutes of leisure activity, for instance skipping or jogging. Otherwise, low-intensity activity-specific movements like dribbling a ball can be fruitful at this time. This delivers a very sport-specific general warm-up that benefits skill improvement and raises body temperature. The goal of this period is to escalate heart rate, blood flow, deep muscle temperature, respiration rate, perspiration, and to cut the gooeyness of joint liquids.
  2. 2. A specific warm-up period integrates movements similar to those found in the athlete’s sport or exercise modality. It comprises eight to twelve minutes of dynamic stretching concentrating on movements that go through the range of motion essential for the activity, for instance the walking knee lift. This is shadowed by activity-specific movements of growing intensity such as sprint drills, bounding activities, or jumping. The more power required, the more significant the warm-up comes to be.

The warm-up should progress steadily and deliver sufficient intensity to increase muscle and core temperatures short of triggering fatigue or reducing energy stores. It is likely that there are ideal levels of warm-up, but these will be linked to the physical activity, the individual, and the setting.