The document discusses recommendations for an effective warm-up routine before athletic training or competition. It recommends that the warm-up last 5-30 minutes, starting with low-impact exercises and gradually increasing in intensity. Proper warm-ups are important for preparing the body physically and reducing injury risk, as they raise core temperature, heart rate, and blood flow while improving movement efficiency. Both dynamic and static stretching should be included. Factors like facility size, number of athletes and coaches, and time constraints will impact the specific warm-up design. Communication and enforcing proper techniques are also important aspects of a successful pre-activity routine.

1. Ryder Weischedel, Keith Belton, Caleb Berg