Blog 3: Level Up Your Warm Ups

Part 3: Sport-Specific Warm-Ups That Make You Perform Better

Welcome back! You've learned why warming up matters and the perfect 10-minute routine. Now let's level up and get sport-specific!

Every sport is different. A hockey player needs different things than a soccer player. A basketball player has different demands than a volleyball player. So why would they all warm up exactly the same way?

As your Oakville chiropractor who treats athletes from tons of different sports, I'm going to show you how to customize your warm-up to match YOUR sport's demands.

The Secret: Warming Up = Practicing Your Sport at Lower Intensity

The best warm-ups mimic the movements you're about to do in your sport, just at lower intensity and speed. This prepares your body AND your brain for game speed.

Think about it:

- If you're about to sprint and cut, your warm-up should include those movements

- If you're about to jump repeatedly, your warm-up should include jumping

- If you're about to throw, your warm-up should include throwing motions

Let's break it down by sport!

Running & Track Athletes

What Your Sport Demands:

- Linear speed and power

- Explosive starts

- Efficient running mechanics

- Sometimes jumping (hurdles, long jump, etc.)

Your Sport-Specific Warm-Up (Add to the base 10-minute routine):

Running Mechanics Drills (3-4 minutes):

- A-skips: 20-30 meters (teaches proper knee drive)

- B-skips: 20-30 meters (teaches proper leg cycle)

- Straight-leg bounds: 20 meters (builds power and rhythm)

- High knees (fast): 20 meters

- Butt kicks (fast): 20 meters

Progressive Build-Ups (2-3 minutes):

- 50-meter stride at 50% effort

- 50-meter stride at 60% effort

- 50-meter stride at 70% effort

- 50-meter stride at 80% effort

(Walk back recovery between each)

Event-Specific Prep:

- Sprinters: 2-3 practice starts from blocks (if available)

- Distance runners: 2-3 minutes at race pace

- Hurdlers: 3-5 hurdle walkovers each leg

- Jumpers: 3-5 approach runs without jumping

Soccer, Field Hockey & Lacrosse

What Your Sport Demands:

- Multi-directional movement (forward, backward, sideways)

- Quick changes of direction

- Kicking or stick handling

- Endurance with bursts of speed

Your Sport-Specific Warm-Up:

Agility Patterns (3-4 minutes):

- Carioca/grapevine: 20 meters each direction

- Backpedal to sprint transitions: 5 reps

- Lateral shuffles with quick stops: 10 each direction

- Diagonal runs with cuts: 5 reps each direction

Ball Work (3-4 minutes):

- Light passing with teammate (gradually increase distance and pace)

- Dribbling at varying speeds

- Light shooting (start close, gradually move back)

- Quick feet with ball: taps, toe touches, etc

Game Speed Movements:

- 3-4 short sprints with cuts (50-75% effort)

- Quick stop-and-go movements

- Practice your position-specific movements

Basketball

What Your Sport Demands:

- Jumping (lots of it!)

- Quick direction changes

- Lateral movement and defense

- Explosive starts and stops

Your Sport-Specific Warm-Up:

Lower Body Power (3-4 minutes):

- Jump squats: 10 reps (start low, progress higher)

- Lateral bounds: 10 each direction

- Single-leg hops: 5 each leg

- Box jumps (if available): 5-8 reps

Defensive Movement Patterns (2-3 minutes):

- Defensive slides: 10 seconds, rest, repeat 3x

- Close-outs: 5-8 reps

- Sprint-shuffle-sprint combo: 3-4 reps

- Drop steps: 5 each direction

Ball Handling (2-3 minutes):

- Light dribbling (gradually increase speed)

- Passing with teammate

- Form shooting (start close to basket)

- Layup lines at moderate speed

Volleyball

What Your Sport Demands:

- Vertical jumping

- Quick lateral movements

- Explosive arm swings

- Reactive movements

Your Sport-Specific Warm-Up:

Shoulder and Arm Prep (3 minutes):

- Arm swings: forward, backward, across body

- Arm circles: small to large

- Light band pulls (if available)

- Wall taps: 20 reps (mimic hitting motion slowly)

Jumping Progression (3-4 minutes):

- Two-foot hops: 10 reps

- Approach jumps (no hitting): 5-8 reps

- Block jumps: 5-8 reps

- Hitting approach (light): 3-5 reps per position

Movement Patterns (2 minutes):

- Shuffle-and-dive movements (without actual diving)

- Three-step approach patterns

- Transition movements (net to back row)

- Quick direction changes

Hockey (Ice, Floor, or Ball)

What Your Sport Demands:

- Skating or running mechanics

- Quick stops and starts

- Shooting and stick handling

- Physical contact preparation

Your Sport-Specific Warm-Up:

Hip and Groin Activation (3 minutes):

- Fire hydrants: 10 each side

- Hip circles: 10 each direction

- Adductor slides: 10 each direction

- Single-leg balance with stick: 20 seconds each

Skating/Movement Patterns (3-4 minutes)- Easy forward skating building to moderate speed

- Backward skating

- Crossovers both directions

- Stop-and-start drills at moderate speed

Stick and Shooting (2-3 minutes):

- Stickhandling while moving

- Light passing with teammate

- Shooting progression (start easy, build up)

- Position-specific movements

Tennis, Badminton & Racquet Sports

What Your Sport Demands:

- Multi-directional explosive movements

- Overhead motions (shoulder health!)

- Quick stops and changes

- Hand-eye coordination

Your Sport-Specific Warm-Up:

Shoulder Prep (3 minutes):

- Arm circles and swings

- External/internal rotation movements

- Light band work (if available)

- Shadow swings (all stroke types)

Court Movement (3-4 minutes):

- Split-step practice: 10 reps

- Side-to-side shuffle touches: 10 each side

- Forward-back movements: 10 reps

- Diagonal movements with racquet: 5 each direction

Stroke Progression (2-3 minutes):

- Mini-tennis or light rallying

- Gradually increase distance and pace

- Practice all stroke types

- Service motion (start easy)

Putting It All Together

Your Complete Sport-Specific Warm-Up Structure:

1. Base 10-minute routine from Part 2

2. Sport-specific movements (7-10 minutes from above)

3. Mental preparation (1-2 minutes)

Total time: 18-22 minutes

Yes, that seems like a lot. But remember: professionals spend 30-45 minutes warming up! You're getting a streamlined, efficient version that actually works.

The Mental Game

Don't forget the last 1-2 minutes for mental prep:

- Visualize success in your sport

- Review your game plan or goals

- Get focused and locked in

- Leave distractions behind

- Connect with teammates

Common Questions from Young Athletes

"Do I really need to do ALL of this every time?"

For games and important practices? Yes. For casual practice or just messing around? Do at least the 10-minute base routine.

"What if I don't have much time?"

Do a shortened version: 5-minute base routine + 5 minutes sport-specific. Something is always better than nothing!

"Can I just do what my coach tells us to do?"

Your coach's warm-up is a great start! You can add these elements if you have extra time or if you need more individual prep.

Champions do what average athletes won't. When you're performing better and staying healthy, it will be easy to maintenance and become the best version of YOU!

Need help fine-tuning your sport-specific warm-up? Dr. Keirstyn works with young athletes across all sports at our Oakville clinic. Let's optimize your performance together! Click here to book today!