A proper warm-up can consist of a wide variety of exercises. The key is choosing those that will enhance the workout to come. In determining your warm-up routine, consider the components listed below, thinking about the content of the actual workout, the location of the workout within the weekly training cycle, and individual needs.

• Light aerobic activity: This involves three to five minutes of continuous rhythmic activity, which can be light running, skipping or bike riding. The goal is to raise the core temperature of the body.
• Loosening: Use large emphazied movements incorporating flexion/ extension, rotation, and bending. The emphasis should be on rhythm, gradually working to the end range of movements. Exercises should include leg swings, arm circles, and trunk rotations. The goal is to lubricate the joints.
• Balance: This component should incorporate both static and dynamic balance activities. Use a combination of balance beams, foam rollers, and balance single-leg squats. The goal is to heighten nerve endings in muscles.
• Flexibility: This involves range of motion with control. Stretches should be held for a few seconds. The emphasis should be on the muscle groups that undergo the most stress.  The goal is to improve range of motion.
• Coordination: Always work on fundamental movement skill before specific sport skill. Emphasize rhythm and tempo of the exercise. These should be total-body movements.  The goal is to address fundamental movement skills to improve body awareness and coordination.
• Core work: Incorporate flexion / extension, rotation, and diagonal rotational patterns with this component. This can be done with body weight, medicine balls, weight plates, stretch cords, or body blades. These warm-up exercises are especially important before a strength-training session. The goal is to improve awareness and centre body control.
• Specific warm-up: For this one, simply incorporate sport-specific movements at a lower intensity. The goal is specific preparation for the actual workout.