Diversify your Warm-up
From a mental perspective, the start of a workout can be the most challenging part (please note that I said “from a mental perspective” as putting in the actual work will always be the most demanding part overall). Your body and mind are often disengaged, distracted, and unprepared for the work that lies ahead.
So, what do you do? Trudge away on the treadmill for 5-10 minutes? Do a couple arms circles and seated toe touches and then claim to be ready to go? If this sounds anything like your typical warm-up (or if you are thinking, “warm-up, what warm-up?”), then please read on.
The warm-up period represents a perfect time to not only raise your body temperature (the only thing that most people believe a warm-up does), but to also neurologically prime your system for higher levels of performance. This is something that a simple pre-workout jog will not do.
So, what do I suggest? How about injecting a little more fun into your warm-up routine! Instead of the typical mindless aerobic work or flopping around on a foam roller, try working on a unique skill for 5-10 minutes to kick off your training session.
My personal drill of choice has been juggling! This past fall, after accepting the fact that I had been spending too much time foam rolling at the start of my session and going nowhere with it, I decided to swap in a few minutes of juggling practice to kick things off instead.
Not only does working a new skill like juggling actively engage the brain and allow you to be completely in the present moment, it also makes for a cool party trick…
Your warm-up drill doesn’t have to be juggling, but it should be one that you haven’t already mastered and also something that isn’t too physically taxing. If you’re a competitive athlete, maybe you’d practice some stick work or ball drills (but remember not to pick something you’re already really good at).
The drill can also be as simple as balancing on one leg with your eyes closed, bouncing a tennis ball off a wall (on one leg if you want) and catching it with your non-dominant hand, or practicing your handstands (as long as this wouldn’t be an intense strength movement for you).
After a few minutes of practicing your skill, you may find yourself surprisingly more alert than usual and quite ready to move on to your mobility/movement prep work. Not only that, but in time, you will have developed a cool new skill that you might otherwise not have taken the opportunity to learn.
Now go give this new warm-up strategy a try and let me know what you think!
