Dynamic warm-up: a simple routine before exercise or sport

Published October 14, 2026 · Updated November 1, 2026 · Protocol Archive Editorial

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Dynamic warm-up: a simple routine before exercise or sport

Talk to your doctor first. General education, not medical advice.This content is general education, not medical advice, diagnosis or treatment. Get approval from your physician or another qualified healthcare provider before starting any exercise program, especially if you have a medical condition, a recent injury or surgery, are pregnant, or take medication. Stop and seek medical advice if an exercise causes pain, dizziness, chest discomfort or shortness of breath. You choose to exercise at your own risk. Read the full medical disclaimer.

Last checked: October 2026 · Protocol Archive Editorial · General information, not medical advice

A warm-up gradually raises your heart rate and muscle temperature before you exercise. The NHS recommends warming up for at least 6 minutes before exercise to help prevent injury and make workouts more effective.

Dynamic warm-ups use movement rather than long, still stretches. They help rehearse the movements you are about to do. Long static stretch holds are generally better saved for the cool-down, as they may briefly reduce strength and power.

For team and field sports, the FIFA 11+ program adds strength, balance and jumping exercises to the warm-up. Studies in soccer players found fewer injuries in teams that used it regularly.

Get it checked first. If you have a heart or lung condition, a recent injury or operation, or are pregnant or have recently given birth, check with your doctor before starting a new exercise routine.
On this page

  1. Part 1: Raise your heart rate
  2. Part 2: Mobilize
  3. Part 3: Activate (for sport or harder sessions)
  4. Videos
  5. What to expect
  6. When to get help
First 3–5 minutes

Part 1: Raise your heart rate

Gradually raise your heart rate, breathing and muscle temperature.

  1. Marching Exercise (Seated or Standing)

    Follow with heel digs (about 60 in 60 seconds) and knee lifts (about 30 in 30 seconds) if you can.

    Typical dose: 3 minutes: march on the spot, then forward and back, pumping your arms1

  2. Shoulder Rolls and Shrugs

    Let your arms hang loose.

    Typical dose: 2 sets of 10 (5 forward, 5 backward) while marching1

  • Before running, 5–10 minutes of brisk walking or gentle jogging also works as a warm-up.6
  • Warm up for at least 6 minutes in total, and longer if you need to.1
Next 2–3 minutes

Part 2: Mobilize

Move the hips and legs through a gradually bigger range.

  1. Hip Circles (Hip CARs)

    Hold a support. Start small and controlled; this is similar to the FIFA 11+ hip in and hip out drills.

    Typical dose: Several small circles each way per leg, gradually making them bigger2,3

  2. Split Squat

    Step into a lunge until both knees are bent, then switch legs. Walking lunges are part of FIFA 11+.

    Typical dose: About 10 lunges per leg, 2 sets2,3

  • Add leg swings forward and back or side to side, 10–12 per leg, holding a stable support.2
  • If you add a static stretch, hold it briefly (about 15–30 seconds) rather than 60–90 seconds.2
5–10 minutes, before sport or intense training

Part 3: Activate (for sport or harder sessions)

Switch on the trunk, hip and leg muscles and practice single-leg balance.

  1. Plank Exercise

    Body in a straight line on your forearms and toes. Drop to your knees if needed.

    Typical dose: Hold 20–30 seconds, 3 sets3

  2. Side Plank Exercise

    Start with the bottom knee bent, as in the FIFA 11+ beginner level.

    Typical dose: Hold 20–30 seconds, 3 sets each side3

  3. Stand on One Foot Balance Exercise

    Keep the standing knee slightly bent. Hold a support if needed.

    Typical dose: Hold 30 seconds each leg, 2 sets3

  • The full FIFA 11+ takes about 20 minutes and finishes with faster running drills. It is designed to replace your usual warm-up.3,4
  • In trials in youth and college soccer players, teams that did FIFA 11+ at least twice a week had fewer injuries, with reductions of up to about half in some trials and better results in players who stuck with it. These results come from soccer and may not apply to every sport.4

Want this as a checklist? Turn these exercises into a printable home program with videos and daily check-offs. Adjust the list and doses with your clinician.

Make it a home program

Printable handout (PDF, 2 pages). Every exercise on this page with a usual starting amount, boxes for your clinician to write your plan, a pain guide and a 6-week tracker.

Download PDF A4 size Large printEn español: PDF · A4

Watch the exercises

Every exercise above links to its own page with a video and step-by-step instructions. Here are two to start with.

Play video
Marching Exercise (Seated or Standing). Full steps, cues and safety notes: Marching Exercise (Seated or Standing) page.
Play video
Hip Circles (Hip CARs). Full steps, cues and safety notes: Hip Circles (Hip CARs) page.

What to expect

These are what published guidance usually says. Your own recovery may be faster or slower.

Question What sources say
How long to warm up At least 6 minutes for general exercise; about 20 minutes for the full FIFA 11+ before sport.1,3,4
How often Before every exercise session. For injury prevention in sport, the FIFA 11+ studies used it at least twice a week.1,4
Static stretching Save longer stretch holds for the cool-down, when muscles are warm.2,5
Making it harder Once comfortable, progress plank and balance exercises to harder levels, such as lifting a leg.3

What to avoid or change for now

  • Skipping the warm-up and going straight into fast or intense exercise.
  • Long static stretch holds (60–90 seconds) right before sport or sprinting.
  • Bouncing or jerky movements; build range gradually.
  • Continuing through pain during the warm-up.

When to get help

  • Chest pain, or burning, tightness, pressure or heaviness in the chest, neck, shoulders, back or arms. Stop and call 911.7
  • Dizziness, lightheadedness or severe weakness during exercise. Stop and call 911.7
  • Unusual shortness of breath, or a racing or irregular heartbeat that does not settle. Stop and call 911.7
  • Pain during the warm-up, or feeling unwell. Stop right away and get medical advice if it does not settle.1

For a medical emergency, call 911 (US and Canada), 999 (UK), 000 (Australia) or 112.

Next steps

Related guides: Osteoporosis, Desk stretches, Strength for runners, or see all conditions.

Need a physical therapist? How to find one in the US or UK, including direct access and checking registration.

More exercises: browse the free exercise library, every one with a video.

Frequently asked questions

What is a dynamic warm-up?

A dynamic warm-up uses movement, such as marching, lunges and hip circles, to raise your heart rate and prepare your muscles. It mimics the activity you are about to do rather than holding still stretches.

How long should a warm-up be?

The NHS recommends at least 6 minutes. Sport-specific programs such as FIFA 11+ take about 20 minutes.

Should I stretch before exercise?

Moving stretches are generally preferred before exercise. Long static holds may briefly reduce strength and power, so they are usually saved for after exercise.

Does warming up prevent injuries?

The NHS advises warming up to help prevent injury. Structured warm-ups like FIFA 11+ have been linked with fewer injuries in soccer players when done at least twice a week, though no warm-up can rule out injury.

Sources

  1. NHS: How to warm up before exercising
  2. Cleveland Clinic: Dynamic stretching vs. static stretching
  3. FIFA Medical (FIFA 11+ poster, via Boston Children’s Hospital): FIFA 11+: a complete warm-up program
  4. Aspetar Sports Medicine Journal: Injury prevention in football and the FIFA 11+
  5. Mayo Clinic Sports Medicine: The right way to get your body flexible
  6. NHS: Knee pain and other running injuries
  7. UMass Memorial Health: Exercising safely

Last checked October 2026. Found something out of date? Email hello@protocolarchive.com.

This guide summarizes published hospital, health-service and professional-body advice listed under Sources. It is general information, not medical advice, and does not replace an assessment by your own clinician, whose plan may differ for good reasons. Stop an exercise and get advice if it causes sharp or worsening pain. Protocol Archive is independent and is not affiliated with the NHS, AAOS or any hospital or video publisher named on this page.

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