Current practices of warm-up during strength training and conditioning based on coaching experience

• Published in: SPORT SCIENCES FOR HEALTH
• Main Authors: Washif, Jad Adrian; Beaven, Christopher Martyn; Pagaduan, Jeffrey; Lim, Julian; Azidin, Raja Mohammed Firhad Raja; Tan, Erik; Lum, Danny; James, Carl
• Format: Article; Early Access
• Language: English
• Published: SPRINGERNATURE 2025
• Subjects: Sport Sciences
• Online Access: https://www-webofscience-com.uitm.idm.oclc.org/wos/woscc/full-record/WOS:001424042600001
• ISSN: 1824-7490; 1825-1234
• DOI: 10.1007/s11332-025-01341-w

Introduction Appropriate physical preparation for exercise is crucial for optimising exercise performance. This study investigated the warm-up practices of strength and conditioning coaches/practitioners within Southeast and East Asia. Methods An online survey was administered to 58 professional strength and conditioning coaches from nine Southeast and East Asia countries. The survey investigated warm-up objectives, duration, activity types, physiological readiness assessments and exercise sequencing. Frequency analysis and Chi-square tests assessed data distribution and differences between experienced (>= 10 years) and less-experienced (1-9 years) practitioners. Results Most practitioners (91%) possessed education to at least undergraduate level and held industry certifications (72%). Primary warm-up objectives were injury prevention (88%), performance enhancement (86%), and mental preparation (64%). Readiness was typically determined qualitatively (e.g., asking how do you feel?) by >= 60% of practitioners, rather than quantitative methods. Warm-ups typically lasted 10-20 min (47% strength, 54% conditioning), although 43% (strength) lasted < 10 min. Most practitioners prescribed low-intensity activities (micro-activation and/or jogging/cycling), followed by stretching, jumping, and sport-specific exercises. Dynamic stretching was extremely common (97%), alongside micro-activations (mobility/band exercises) (88%). Simple jumps (vertical, 79%; pogo, 74%; horizontal, 74%), were common at the end of warm-ups. During strength training, practitioners (55%) prescribed warm-up sets, but only for the main exercises. Experienced practitioners utilised more foam rolling during micro-activation (p = 0.014), but all other prescriptions were not different. Conclusion Warm-up prescriptions were largely similar across experience levels, with practitioners' minimum qualifications comparable to those in other regions. The warm-ups delivered reflect current literature and best practices, incorporating structured routines and simple readiness appraisal.