Six drills. Seven minutes. The routine that takes you from stiff to sprint-ready — with the reason behind every position.
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Six drills with sets, reps and coaching cues for every position.
The exact order — deep positions first, elastic work last — and why changing it turns your warm-up into a stretching session.
The most common mistake for each drill, so you stop wasting the reps.
A printable one-page sequence for your gym bag.
A progression for the day the routine starts feeling easy.
Ground positions first, elastic work last. Six minutes thirty.
Gym-goers, footballers, runners and anyone who wants their body to do what they ask of it. No equipment. Ten metres of floor space.
Written by a sport scientist (BSc) and built on RAMP — the warm-up framework used in professional athlete preparation.
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