Ditch the “Warm-up”: It’s Time for a Performance Revolution

The Impact of Change

Consider this: I was a college athlete just one generation ago. We did dynamic exercises – high knees, butt kickers, the grapevine – every single day before practice and games. The problem? We did them half-assed. We didn’t understand the why. We were told that our weight and our strength on the squat, bench press, and power clean were the keys to success.

It was our “warm-up.” Upgraded from middle school PE surely, but still, I doubt any of it really “nailed it.” It was our time to simply screw around and “get the blood flowing.”

Modern Performance Training calls this phase “Movement Prep.” it’s perhaps the biggest performance indicator.

With the benefit of hindsight, I can clearly see that I would have been a significantly better football player if Moved better, specifically at the 3 Big Engines, the hips, the shoulders and the ankles. If I had weighed 15 pounds less and prioritized agility and explosive first steps. I’m talking dozens more tackles, better positioning on the field, and a reduced risk of injury!

I was stuck in the era of “How much do you weigh?” and “What’s your squat and bench max?” Now, I teach the physics of football and emphasize that a far more compelling question for coaches to ask is, “What is your fastest 10-yard time?” and “How is your hip mobility?”

It’s no longer called ” warm-up, ” so let’s get updated! You’re going to start consistent “Movement Prep.” and watch your performance skyrocket!

• It’s not just a terminology fix. By skipping this seemingly “boring” routine; you’re actually cheating yourself out of peak performance! – “Warm-up” implies something optional, something easily discarded, something…Half-assed.

It’s time for a change. The Term and the INTENT!

For too long, the traditional “warm-up” has been a neglected and misunderstood part of athletic training. It’s often seen as a necessary evil, a box to tick before the “real” workout begins. But the truth is, this foundational phase holds the key to unlocking your true athletic potential. In my upcoming book, I talk at length about Movement as the absolute foundation of fitness and peak performance. This phase is not about stretch, nor blood flow.

It’s about Movement, specifically as the body’s 3 Big Engines!

Make the engine work properly first!

The Problem with “Warm-up”

The term “warm-up” is problematic on several levels:

• Perception: It’s often perceived as optional, leading to it being skipped or performed half-heartedly.
• Misunderstanding: Athletes and coaches often misunderstand the real purpose of this phase, focusing on superficial movements instead of targeted preparation.
• Outdated Terminology: The term itself is outdated and doesn’t reflect modern training principles.

The Solution: A Structured Approach to Performance Preparation

Instead of a generic “warm-up,” we need a structured approach that prioritizes key components of performance preparation. This includes:

• Movement Prep (Mobility & Activation): Preparing the body for movement through targeted mobility exercises and muscle activation.
• Stability: Ensuring joint stability where needed.
• Speed: Developing speed and acceleration through focused drills.
• Agility: Enhancing agility and change of direction.
• Strength/Power: Building strength and power through resistance training.

Mobility is King

Mobility is often the most neglected component of training. Athletes perform mobility exercises, but without understanding their true purpose. It’s a critical component of speed, acceleration, injury prevention, and ultimately, wins and losses. Think of your hips, ankles, and shoulders as the “three big engines” of athletic movement. If they’re not functioning correctly, it doesn’t matter how much muscle you have.

Here are three simple yet powerful mobility exercises:

• Hips: “Open and Close the Gates” – Big, looping swings, both in and out. 20 reps per leg.
• Ankles: “Spell the alphabet” – Large, smooth letters, through the full alphabet. 20 reps per ankle.
• Shoulders: “Cuban Press” – No weights needed, focus on range of motion. 20 reps.

What else?

Activation: Connecting Brain to Muscle

Activation is about getting your brain to recognize and engage the correct muscles. It’s amazing how often muscles are “offline,” leading to compensations and decreased performance. Use physical touch (neural connectivity) to enhance activation. Place your fingers on the muscle you want to engage (e.g., glutes) and perform 10 repetitions. Pay special attention to the glute medius, a crucial anchor for both the lower and upper body.

Agility, Speed, and Strength/Power

Agility drills (high knees, butt kickers, lateral movements) should be a staple of nearly every workout. Speed training, due to its demanding nature, needs to be done with first, not after a workout –

The Strength and power training, while important, should be tailored to the specific sport and needs of the athlete.

The Performance Revolution Starts Now

It’s time to ditch the outdated “warm-up” mentality and embrace a modern, structured approach to performance preparation. Prioritize mobility, activation (Movement Prep) than agility, speed, and strength/power. Educate yourself, your athletes, and your coaches.

What are you waiting for? You will see changes in ALL performance phases within a few weeks. Start implementing these principles in your training today! Share this article with your coach and teammates, and let’s modernize how we prepare for peak performance.