Dynamic Warm-ups

If you’re still warming up with a couple of toe touches and a jog around the field, it’s time for an upgrade. And that starts with a dynamic warm-up Whether you’re a youth athlete, weekend warrior, or elite competitor, how you warm up sets the tone for how you perform. Every session should be around one core principle: prep with purpose.

A dynamic warm-up is a series of controlled, sport-specific movements designed to increase blood flow, activate key muscles, and prep your nervous system for high-performance movement. Unlike static stretching (holding a stretch in place), dynamic warm-ups are movement-based — and they fire up the body in all the ways it needs to compete. By getting your body moving in a purposeful way, you’re setting yourself up for better mechanics and sharper performance.

Why It Works:

• Increase core temperature for better muscle performance.

• Activate key muscle groups like glutes, core, and scapular stabilizers.

• Improve mobility and joint range of motion.

• Reinforce proper movement patterns.

• Reduce injury risk.

• Mentally prepare athletes to shift from school/work mode to game mode.

Additionally, dynamic warm-ups encourage focus and consistency. When done right, they become a ritual that signals to your body and mind that it’s time to go to work. Check out our Everyday Dynamic Warm-Up in our programs for an example of one that we use here at DPT.

Whether training kids, high school recruits, or competitive adults, every DPT session starts with a dynamic warm-up. Why? Because a properly primed body performs better, recovers faster, and stays healthier. That’s a win in every category.

So if you want to move like an athlete, you need to warm up like one. Ditch the old-school static stretches and start prepping with purpose. Ultimately, your body (and your game) will thank you.

Dynamic Performance Training