The goal here is to prepare & restore the quality of the muscle tissue, ensuring that it is healthy and ready to perform. There are a variety of exercises that can be chosen. Select exercises that will target the muscle group(s) that will be trained that day. Also use this time to correct any imbalances in the body.
Following a proper mobility program the next step is the warm-up. This will continue to prepare the muscular and nervous systems to train at peak performance.
Slow Dynamic: Before a speed or conditioning session start with a slow dynamic warm-up to prepare your body to run. Typically 3-4 exercises performed for 15 yards is ideal. This can also be used prior to weight training.
Fast Dynamic: After a slow dynamic warm-up proceed to a more up tempo warm-up. Typically 3-4 exercises performed for 15 yards is ideal. This can also be used prior to weight training.
General: Prior to a weight training session a comprehensive general warm-up is necessary.