Warm Up: Repetition & Intention Matter


2015. Chloe Kim warms up for a commercial video shoot at 11 pm. It is 20 deg F.

I talk explicitly with my athletes about warm up and the importance of taking it seriously. This is specific work that gives us information and it forms the foundation for that particular session. It is not just about raising body temperature or sweating. Nor is it a time for mindless busywork.

There will be general things that work for an entire team; but there will also be things that are specific to the individual athlete. It is important to allow each athlete to have input into their warm up. Personal accountability here helps develop good overall habits and lays the foundations for a lifetime of using movement for self-care.

Intentional effort is important. This is the time where one learns to become "in tune" with the body and its potential physicality. The only way to do this is to work through a variety of movements, repeatedly, over time. These experiences allow you to choose those movements that work best for you and fine tune the order in which you do them. The most successful athletes tend to have an almost ritual-like approach to warm up. This is a process that takes time. But it is a worthwhile investment in daily readiness and physical longevity.

In short, here is how I like to think about warm up movements:

1) Daily long-term investment in physical health & robustness (micro-dosing)

2) Daily readiness for training or competition (physical preparedness)


3) Daily assessment of local soft tissue/muscle/joint issue (body awareness -- red, yellow or green light)


4) Mental on-ramp for main / more demanding focus – the time where we let go of distractions from the day (mental preparedness)

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