Play-Based Warm-Up Framework
Warm up with play
The Play-Based Warm-Up Framework involves incorporating play into your warm-up routine to improve mobility and flexibility. This can include activities such as throwing a medicine ball, jumping on a mini trampoline, or doing breath hold work. The goal is to make the warm-up more engaging and fun, while also improving overall fitness.
- Incorporate play into your warm-up routine to make it more engaging and fun.
- Use dynamic movements to improve mobility and flexibility.
- Focus on functional movements that can be applied to everyday life.
- Start with a dynamic movementBegin your warm-up with a dynamic movement such as jumping jacks or throwing a medicine ball.Pro tipUse a variety of movements to keep the warm-up interesting and prevent plateaus.WarningBe careful not to overexert yourself, especially if you're new to dynamic movements.
- Incorporate breath hold workAdd breath hold work to your warm-up routine, such as holding your breath while doing a specific exercise.Pro tipStart with short breath holds and gradually increase the duration as you become more comfortable.WarningBe careful not to hold your breath for too long, as this can lead to lightheadedness or other adverse effects.
- Use a rope flow systemIncorporate a rope flow system into your warm-up routine, such as the one created by David W.Pro tipStart with simple movements and gradually increase the complexity as you become more comfortable.WarningBe careful not to get tangled in the rope or overexert yourself.
Dr. Kelly Starrett's warm-up routine
Dr. Kelly Starrett incorporates play into his warm-up routine, including using a rope flow system and doing breath hold work.
OutcomeImproved mobility and flexibility, as well as increased overall fitness.
Overexerting yourself
Be careful not to overexert yourself, especially if you're new to dynamic movements or breath hold work.
Not incorporating variety
Make sure to incorporate a variety of movements into your warm-up routine to keep it interesting and prevent plateaus.
Dr. Kelly Starrett discusses how he incorporates play into his warm-up routine, including using a rope flow system created by his friend David W.
Source · PODCAST
How to Improve Your Mobility, Posture & Flexibility | Dr. Kelly Starrett