Whether the plan involves pickleball, strength training or yard work, it is easy to treat warming up as optional stretching before the real activity. Dana Santas argues that preparation should instead be considered the opening part of the activity itself.

A useful warmup prepares the muscles, joints, nervous system and breathing for the movements, ranges and intensity ahead. Done properly, it can improve performance and help prevent injury without leaving the body fatigued before activity begins.

Long held static stretches are not the best choice for dynamic preparation. Although static stretching can be useful in recovery and corrective exercise, research indicates that it can hinder performance when used immediately before demanding movement.

A 2024 systematic review and combined analysis found the clearest strength deficits after static stretches lasting 60 seconds or longer. Santas, a mobility coach in professional sports, does not use stretches held longer than 30 seconds in her athletes’ warmup programs.

Dynamic stretching and mobility work offer a more productive approach. These movements guide joints through active ranges of motion while lengthening and engaging muscles that support and control movement.

A warmup does not need to be long or complicated. Santas recommends roughly six to 16 minutes, with the exact duration depending on the planned activity and how the person feels that day.

Before beginning this or any new exercise program, consult a doctor or physical therapist. Movement should remain controlled and appropriate for the individual.

The first step begins with breathing, the body’s most fundamental movement pattern. The diaphragm drives respiration while also functioning as a stabilizing core muscle involved in posture and the positioning of the rib cage over the pelvis.

Take several long, deep breaths while focusing on rib movement. The lower ribs should expand during inhalation, then move inward, backward and downward during exhalation.

Controlled breathing can be paired with soft tissue preparation using a foam roller. Focus on restricted areas, including common lower body tension points such as the calves, quadriceps, hamstrings and glutes, without turning the preparation into an exhausting session.

The second step uses easy, rhythmic movement to raise heart rate and warm the muscles. Brisk walking, marching in place, pedaling a stationary bike or performing low impact jumping jacks can accomplish this without producing fatigue.

A 2025 systematic review and combined analysis found that increasing muscle temperature improves rapid force production and muscle power. This phase should feel like preheating an oven rather than starting the main workout early.

The third step introduces dynamic exercises covering six fundamental movement patterns: squat, hinge, push, pull, rotate and stabilize. Single leg balance can also be combined with hinging or stabilizing movements.

These patterns should move through the sagittal plane, which covers forward and backward motion, the frontal plane, which covers side to side motion, and the transverse plane, which covers rotation. Compound movements can address several patterns and planes at once.

A forward or reverse lunge with an overhead reach combines squatting and pushing in the forward and backward plane. Adding rotation to an airplane or Romanian deadlift brings together hinging, rotation and balance while targeting the hamstrings, glutes and lower back.

A lateral lunge with a row or reach and pull pattern combines lower body activation, stabilization and pulling in the side to side plane. Ranges should remain comfortable, controlled and pain free, gradually increasing only as the body warms.

The fourth step rehearses the activity itself. A runner can jog in place or over a short distance, while someone preparing for strength training can perform lighter versions of the first exercises and gradually add load.

Pickleball and tennis preparation can include lateral shuffles, split steps and controlled rotational swings. Before a steep hike, progressively higher step ups and slow step downs can prepare the body for climbing and controlled deceleration.

The emphasis can change according to the activity. Heavy strength training requires more rehearsal for progressive loading, while lighter functional training generally needs less rehearsal after mobilization and activation.

With practice, rehearsal movements can be integrated into earlier phases to make the routine more efficient. The formula remains consistent, but each warmup should reflect the specific speed, direction and movement demands that the body is about to face.