Warming up and cooling down: what the evidence says and a simple routine

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Most people know they should warm up, and most people skip it when they are short of time. It is worth understanding what a warm-up actually does, because a good one is short, and the evidence for it is stronger than for many other things we are told to do before sport.

What a warm-up is for

A warm-up gradually raises your heart rate, breathing and muscle temperature, and rehearses the movements you are about to make. Warm muscles contract more quickly and forcefully, and joints move more freely. Just as important, the nervous system gets a chance to practise the skills of the sport at low intensity before you ask for them at full speed.

What the research shows

The clearest evidence comes from structured injury-prevention warm-ups. The best known is the FIFA 11+, a football warm-up of running drills, strength, balance and jumping exercises. Several systematic reviews of controlled trials have found that teams using it regularly have fewer injuries, particularly to the lower limbs. Two findings stand out:

Consistency matters. The benefits show up in teams that do the programme at least twice a week, every week, not occasionally.
The content matters. Programmes that include strength, balance and landing practice do more than a gentle jog alone.

Similar programmes exist in other sports, and many governing bodies publish their own. Ask your club or coach which one they use.

The stretching question

For years, long static stretches before sport were the norm, then research suggested they could reduce power, and many people stopped altogether. Reviews of the evidence now suggest a middle ground:

Short holds are fine. Static stretches held for less than about 60 seconds per muscle group, done within a fuller warm-up, appear to have little or no effect on strength and power.
Long holds before explosive sport are best avoided. Holding stretches for a long time without a proper warm-up may slightly reduce sprinting and jumping performance.
Dynamic movement is the core. Leg swings, lunges, skips and sport-specific drills prepare the body better than standing still.

A simple 10-minute routine

This works for most field, court and racket sports. Adjust the drills to your own sport.

Pulse raiser, 3 minutes. Easy jogging, side-steps and backward jogging, building gently.
Dynamic mobility, 3 minutes. Walking lunges with a twist, leg swings forwards and sideways, arm circles, hip openers.
Activation, 2 minutes. Bodyweight squats, glute bridges, single-leg balance, a few gentle jumps and controlled landings.
Sport-specific build-up, 2 minutes. Strides at increasing pace, changes of direction, passing, hitting or serving at rising intensity.

By the end you should feel warm, slightly out of breath and ready to move quickly. If you have a known weak spot, such as a previously sprained ankle, add a minute of balance work for it.

Cooling down

The evidence for cooling down is weaker than for warming up. Research has not shown that a cool-down reliably prevents injuries or next-day muscle soreness. That does not make it pointless:

A few minutes of easy movement lets your heart rate and breathing settle gradually, which can help avoid dizziness after hard effort.
It is a sensible time for gentle stretching if you want to work on flexibility, when muscles are warm.
It is a good habit for rehydrating, refuelling and noticing any niggles while they are still minor.

A simple cool-down is 3 to 5 minutes of walking or easy jogging, followed by a few relaxed stretches for the muscles you used most.

Practical tips

Warm up for the conditions. In cold weather, take longer and keep a layer on until the start.
Warm up again after a long break, such as half-time or waiting to bat.
Children and older players benefit just as much, so make it part of every session, not just matches.
If something hurts during the warm-up rather than loosening off, stop and get it checked by a physiotherapist or doctor before playing.

What does your team's warm-up look like, and has it changed how often you get injured? Share your routine in the comments.