The warm ups are supposed to increase body temperature and blood flow so the muscles and surrounding joints become more responsive and prepared for physical activity. Although there’s a neurological element to warm-ups, most research focuses on the physiological aspects of preparing the body for a match or workout.

Keep in mind that different athletes and different sports have different demands. A gymnast doesn’t warm up the same way as a track athlete. A soccer player’s warm-up will be different from a football player’s pre-game routine. Understanding the demands of a particular sport is an important step in designing an effective warm-up.

What most teams haven’t picked up on, however, is that warm-ups, which normally last 20 to 30 minutes, can be just as effective in about half that amount of time. In fact, some research has shown that lengthy warm-ups can be detrimental to performance. In three of the studies reviewed, jumping, sprinting and agility performance after a 20-minute warm-up lagged behind the performance markers obtained after a 12-minute, small-sided game. Another study noted that a 23-minute warm-up performed by a professional team resulted in a four to six percent decrease in explosive tasks, compared to pre-game activities that took less time. This suggests there’s a fine line between getting the body primed for a match and going into the game already feeling fatigued.

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