10 Dynamic Warm up Exercises before Sports that You Must Do

10 Dynamic Warm up Exercises before Sports that You Must Do

10 Dynamic Warm up Exercises before Sports that You Must Do
Dynamic Exercise

Meta Description: It is essential to warm up before you play sports as well. A common misconception is that warming up before a work out session is only important. However, you also need to indulge in a warm-up exercise session before playing sports.

The worst that you can do to your body is plunging into a hardcore workout sessions without a warm-up session. It is essential to give your body a little heads-up with the warm-up session so that it prepares itself for what is to follow. Not only should you warm yourself up before a work-out session, but also before playing a sport. You will get a gazillion tutorials and videos online. All you need is access to HughesNet Internet or the like.
Today’s blog brings to you some dynamic pre-sports warm-up exercises as well.


The name is quite funny, I agree. But this classic yoga pose is one of the great warm-up exercises that you can begin with. While performing it, you should take your full time when breathing through the entire movement. This is basically a breathing exercise while assuming different postures. Ideally, you should perform 2-3 sets of five breaths for this exercise. All you have to do is the following:

  • Inhale as you arch your back towards the ceiling just like a scared cat would do.
  • Exhale as you reverse this movement. While doing so, your belly should press the floor and you should lift your head to look towards the ceiling.

Hip Lift with Reach

This particular warmup exercise aims to target your hamstrings as well as your adductor muscles. This, in turn, helps you to align your pelvis correctly. This is how you do it:

  • Lie on your back.
  • Place a small ball between your knees and put your feet up against the wall. While you assume this posture, make sure that your knees and hips are at a 90-degree angle.
  • Use your hamstrings to push your knees upwards. Say around 2 inches.
  • Fell your pelvis rotate backward and you will come off the ground a slight bit.
  • Once done, pull your left knee back and the other one forward.
  • Lay your right arm on the ground. But stretch your left arm in front of you as far as you can.

Jump Rope

This is one of the easiest warm-up exercises that you can indulge in. It does not require much and you do not have to look at tutorials to guide you through this as well. All you need to do is  2-3 minutes of jump rope. If you stop somewhere in between, that is not an issue. You can keep pushing yourself.


This yoga posture targets the whole backside of your body. This helps to open many stiff muscles of your body that does not get much movement when you sit for long periods of time.

Leg Lowering with Band

This is a core activation exercise. This helps to solidify the center of your body. This is how you do it:
Place the resistance band around a pole.

  • Lie on your back.
  • Put your feet straight up in the air. While doing so, squeeze your quads and pull your toes back towards your face.
  • Hold the handles of the band and try to pull the band towards yourself. Towards your sides, in particular.
  • Lower one leg as far as you can.
  • Then repeat for the other leg.

Dynamic Pigeon

  • This is how you perform the dynamic pigeon:
  • Assume a push-up position. Once done, bring your right knee towards your right hand.
  • Keep your shin parallel to your hips.
  • Your left foot should be behind your left hand when you assume this position.
  • Move your hips towards the floor.
  • Return to your original push-up position.
  • Repeat for the other leg.


Giving your body a little movement is also a great way to warm-up before a sports session. You do not need to perform a whole routine. Just a little bit of shaking here and a little bit there. A 3-4 minutes session is sufficient to warm-up your whole body.

Leg Swings

This exercise does not require very unique postures as well. And it is a good way of opening your hamstrings as well as your hips. Here’s how to go about it:

  • Hold on to any fixed surface or a wall.
  • Swing one leg back and forth as you would when kicking a soccer ball.
  • Repeat for the other leg.

10 reps are sufficient.

Leg Crossovers

The name is self-explanatory. This warm-up exercise implies that you have to assume a T position while lying on your back before you begin. Once done, do the following:

    • Bring your right leg across your body.
    • Your toes should be able to touch your left hand.
    • Return the leg to the original position.
    • Repeat for the other leg.

Butt Kicks

This is an exaggerated form of jogging where your foot should reach your rear end. Repeat the routine 10-20 times and you should be good to go.
In case you do not think these exercises are sufficient, call on your HughesNet Customer Service number (1-855-850-5976). Ask them to guide you regarding the lifestyle channels, so that you can add them to your favorites.