8 Innovative Moves to Revamp Your Warmup


Warming up is about more than just touching your toes or jumping around for a few moments. It’s an integral and necessary part of any practice, game, or training session. The key to a great warmup is a combination of Movement Preparation and Pillar Preparation movements.

Movement Preparation is all about increasing your body’s core temperature, lengthening, strengthening, and stabilizing your muscles, and priming your nervous system for activity, while Pillar Preparation focuses on strengthening your pillar – your hips, torso, and shoulders and the foundation of all movement – and protects your body from injury.

Add the eight movements below into your warmup routine to boost your performance.

1. Plank with Arm Lift

Do 2 sets of 6-10 on each side.warm-up_cards_plank

2. Glute Bridge – 1 Leg

Do 2 sets of 8 on each side.strength-power_cards_glutebridge

3. Pillar Skip

Do 2-3 sets of 10 yards. Try to complete 10 Pillar Skips on each leg in the 10 yards.warm-up_cards_pillar

4. Carioca

Do 2-3 sets of 20 yards.warm-up_cards_carioca

5. Lateral Lunge

Do 1 set of 6 on each side.warm-up_cards_lateral

6. Knee Hug

Do 1 set of 6 on each side.warm-up_cards_kneehug

7. Reverse Lunge – Elbow to Instep with Rotation

Do 1 set of 3 on each side.warm-up_cards_reverse

8. 2 Inch Run to 10-Yard Sprint

Do 2 sets of 4 seconds.warm-up_cards_2inchruns

Explore the EXOS Glossary for performance-affiliated word definitions.