How to Create the Perfect Warm Up

Importance of the Warm Up

Prevention of Injuries

A warm up increased blood flow to the muscles, making them more flexible and less prone to injury. 

Improved Performance

A properly warmed up dog will perform better during training sessions, competitions, and work. Warming up helps improve range of motion and flexibility. 

Mental preparation

The warm-up is also an excellent opportunity for your dog to engage with you! These exercises help foster communication between you and your dog, setting the tone for their activity ahead. 

Guidelines for Warm Up Creation

Step 1: General Warm-Up

Objective: Increase heart rate and increase blood flow to muscles

Duration: 5-10 minutes

Exercise ideas: Walking, trotting, lunging, easy tugging

Step 2: Neuromuscular Activation

Objective: Activate muscular firing patterns

Duration: 1-2 exercises of 5-10 reps each

Exercise ideas: Foot targeting, side stepping, cavalettis, backward walking

Step 3: Mobility

Objective: Increase range of motion and flexibility in multiple planes of motion

Duration: 1-2 exercises of 15-20s each

Exercise ideas: Spin, Figure 8, Dynamic paws up, Dynamic bow

Step 4: Specific

Objective: Prepare the dog’s body for movements specific for the activity

Duration: 1-2 exercises of 5-10 reps each

Exercise ideas: Jumps, sprint starts, weaves, box turns, heeling, short retrieves, tugging

Other Factors to Consider:

Age

Older dogs and puppies may require a longer warm up period. 

Fitness

A dog's fitness level plays a role in exercise selection—what might be an appropriate warm-up for a fit dog could easily be a full workout for an unfit dog.

Weather

Colder temperatures may require longer preparation to heat up muscles, while warmer weather might necessitate a lighter approach to avoid overheating.

Previous Injuries

Dogs with previous injuries may require warm-up exercises targeting the affected area to ensure it is properly activated and ready for movement.

Sample Warm-Up Routines

Sample 1: Trail Running Warm-Up

1. 3 minutes of walking, then 2 minutes of trotting

2. 3 reps of 10 steps each direction: backward walking, walk forward

3. 5 steps each direction: side stepping

4. 3 cycles of figure 8

5. 5 reps of bow

6. Lateral direction changes 

Sample 2: Dock Diving Warm-Up

1. 5 minutes of trotting

2. 3 reps of 10 steps each direction: backward walking, walk forward

3. 5 steps each direction: side stepping

4. 3 cycles of figure 8

5. 5 reps of dynamic paws up

6. Sprint starts

Sample 3: Intermediate Strength Workout Warm-Up

1. 2 minutes of treadmill walking into 1 min at an easy trot

2. 10 reps of cone wrap figure 8s

3. 5 reps- Square walk (backing up steps, lateral stepping, forward steps, lateral stepping the other way)

4. 3 reps each direction turning on a plank

5. 5 reps 4 feet Paw pod targeting

6. 10 down to stands

Sources

McGowan, C.J., Pyne, D.B., Thompson, K.G. et al. Warm-Up Strategies for Sport and Exercise: Mechanisms and Applications. Sports Med 45, 1523–1546 (2015).

Sutton, B. G. NASM Essentials of Personal Fitness Training. Jones & Bartlett Learning. (2021).

de Sire A, Demeco A et al. Anterior Cruciate Ligament Injury Prevention Exercises: Could a Neuromuscular Warm-Up Improve Muscle Pre-Activation before a Soccer Game? A Proof-of-Principle Study on Professional Football Players. Applied Sciences. 11(11):4958. (2021.)