Move from easy to specific
Begin with gentle movement, then practise a comfortable version of what you plan to do. Before lifting, this can mean practising the movement with little or no resistance. Before a brisk walk, begin at an easier pace. The warm-up is also a chance to check how you feel today.
Keep it connected to the session
Choose movements you recognise and can do comfortably. A long, elaborate ritual is hard to repeat and can use up the time or energy intended for the main session. If a movement hurts, stop and reassess rather than expecting the warm-up to fix it.
- Check that your space and equipment are ready.
- Start gently and increase effort gradually.
- Use a rehearsal to check range of movement and control.
A common mistake
Rushing through a familiar list of drills without noticing pain or unusual fatigue.
Try this next
Choose one gentle activity and one easy rehearsal for your next session.
Evidence & sources
NHS guidance provides a general warm-up example. No routine guarantees prevention of injury; sport-specific needs and existing injuries may require qualified advice.
Sources consulted on 26 September 2026. Links are for further reading; inclusion does not imply endorsement of VANTA. Practical examples are editorial suggestions, not individually tested plans or medical advice.