A well-structured warm-up is one of the simplest ways to prepare the body for sport.
Research across multiple sporting codes shows that structured warm-ups that include running drills, strength, balance, and movement preparation can significantly reduce injury risk when done consistently.
Programmes such as NetballSmart, Rugby Ready, and FIFA 11+ have been developed by national and international sporting organisations to help athletes prepare safely for training and competition.
At Roslyn Physiotherapy, we encourage athletes, teams, and coaches to follow these evidence-based approaches as part of regular training.
Most modern injury-prevention warm-ups take 10–20 minutes and progress gradually from simple movement to sport-specific activity.
A well-designed warm-up should include:
1. Gradual movement
Light jogging or movement drills to increase heart rate and circulation.
2. Dynamic mobility
Controlled movements that prepare joints for the ranges required in sport.
3. Strength and muscle activation
Exercises for the hips, core, and legs to improve stability and control.
4. Balance and landing technique
Balance and hopping drills that train coordination and reduce injury risk.
5. Agility and acceleration
Faster movements that prepare the body for the pace of training or match play.
These principles are shared across many successful injury-prevention programmes used around the world.
This short warm-up combines the key elements used in many sports programmes. It can be used before training, games, or individual exercise.
Easy jogging forwards and backwards to gradually raise heart rate.
Lift knees toward hip height while jogging forward.
Jog while bringing heels toward the back of the legs.
Step forward into a controlled lunge, keeping your knee aligned over your foot.
Swing one leg forwards and backwards while maintaining balance.
Slow controlled squats focusing on knee alignment.
Stand on one leg and maintain control through the hips and trunk.
Light two-foot hops, focusing on soft landings.
Controlled lateral movement to prepare for changes of direction.
Build gradually from a jog to around 70–80% running speed.
This routine prepares the body for movement, activates key muscle groups, and helps athletes develop good landing and movement control.
Many sports have developed their own injury-prevention warm-ups based on the same principles.
NetballSmart is designed specifically for the jumping, landing, and directional changes involved in netball.
The programme includes running drills, strength exercises, landing technique, and balance training. When performed consistently it has been shown to significantly reduce lower-limb injuries in netball players.
Learn more:
https://www.netballsmart.co.nz/
https://www.netballsmart.co.nz/netball-smart/dynamic-warm-up.html
Rugby warm-ups focus on preparing players for acceleration, contact, and changes of direction.
Programmes such as Rugby Ready help players progressively increase intensity while activating the muscles needed for safe tackling, running, and collision.
Learn more:
https://passport.world.rugby/injury-prevention-and-risk-management/rugby-ready/warm-up/
https://www.rugbytoolbox.co.nz/
The FIFA 11+ is one of the most widely researched injury-prevention warm-up programmes.
It includes structured running drills, strength exercises, balance work, and agility movements. Teams who complete the programme regularly have been shown to experience fewer injuries across a season.
Learn more:
https://www.fifamedicalnetwork.com/lessons/the-11-warm-up-programme/
https://www.youthsportsortho.com/pdf/11plus-workbook-updated.pdf
Warm-ups are an important part of long-term injury prevention.
When working with athletes and teams, we often use principles from these established programmes to help improve:
Movement control
Strength around the knees and ankles
Safe landing and cutting technique
Preparation for training and competition
If you’re unsure whether your current warm-up is appropriate for your sport, our team can help review it and suggest practical adjustments.
