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3 Mortifying Signs That Your Warmup Isn’t Great. Hey, I’m Sarah from mostmotion® and I’m here with another video for every sports and fitness coach who wants to help their clients improve their movement, avoid pain, but they don’t want to have to specialise in injuries to be able to do it. So why are we talking about warming up today?

Well, warming up is your first opportunity usually to get your clients moving. And it is the opportunity for you to increase body temperature and increase heart rate and things like that to prepare them for the upcoming warmup. And that’s good (the upcoming workout I mean). That’s good. But as injury hackers, we are not settling for good. We want to be focusing on Great. So why is the warmup only good for now? Well, the industry standard has been this way for about 30 years, they’ve been teaching exactly the same thing for 30 years. And I’m sure that 30 years ago, it was considered to be breakthrough, it was considered to be great coaching. And the trouble is, when you’ve been doing it for so long, when you settle for good, you don’t start looking for great. So how can we make your warmups great?

Well, first of all, if we focus on heart rate and body temperature, then we’re missing a trick. Because if I was to open and close my hands like this, and I did it for long enough, and I did it quick and quick and faster and faster and faster and faster and faster, my body would get warm, that is not going to help me if I am trying to go for a run. Okay, if I’m focusing on increasing general body temperature and heart rate, then I am not focusing on the joints that are involved in the movements that are coming up. And that leads me to another thing, which is oftentimes warm ups only replicate the movements that you’re about to do.

So let’s say your main workout, your clients main workout was a run, then most of the time a warm up is just jogging slow, which might not actually be helping them because they might have been sitting down all day, they might have been asleep all night. And it might be the first thing that they have done that’s trying to get their body moving. And if we’re going straight for the impact then their ankles and knees, their hips might not be prepared for any of that and it’s going to actually increase their risk of injury rather than decreasing it. And oftentimes, it takes ages for your clients to get to feel like they are warm and ready for exercise.

The third thing is that oftentimes we think of the warmup as something that we just need to get done in order to get to the good stuff like the workout itself. But when you think of it like this, you’re actually limiting your client’s abilities to improve. And the reason for that is because we’re not looking for anything better.

So if you are thinking of the warm up only in the context of the immediate workout, and you are only aiming to increase heart rate and body temperature, and you are only replicating the upcoming workouts, movements, then I hate to break it to you, but your warmup isn’t great.

How can we make that better? We can start to think of your warmup as an opportunity to improve your client’s joint movement. Okay, I don’t mean in the context of the immediate workout, I mean, generally, so we the very first thing that we’re asking them to do is improve their joint movement. We do this by focusing on decreasing muscle tightness, and increasing blood flow to the joints. When we do that, or how we do that is using a variety of movements, rather than just replicating the movements that are about to come.

Why is this taking your clients from a good warm up to a great warm up? Because over time, if we’re focusing on improving their whole body movement, then that’s going to develop into much better movement overall, it’s going to give them the ability to perform better, not just in the immediate workout, but going forward, it’s going to improve them constantly, every time they come to your session, they’re going to improve, and that’s before they’ve even started doing the workout. So if you can put them in a position where you have improved them first, then you’re asking them to do the workout, they get better results, you’re gonna look amazing. They’re gonna feel great. Win-win.

If you focus just on getting them able to move enough to do the workout that’s coming, that over time is just going to stagnate and then they will go backwards. So if you’re not happy settling for good, you want to start trying to aim for great, then come and join us in the Injury Hackers Facebook group. We’re at and you will join a whole bunch of other sports and fitness coaches who do not want to settle for good. We want to aim for great and we’re trying to help our clients avoid injury, avoid pain without having to specialise in any of that or become therapists. So, if that’s you, we will see you in there. My name is Sarah, I’m from mostmotion®. Thanks for watching, and I’ll see you again next time.

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