In this warmup, we get you ready for athletics, no matter what level you are at. Warming up is especially important in athletics, where explosive movements and versatility are crucial. Whether you are preparing for a combined event or have a focused training session ahead: activating your entire body from head to toe reduces the risk of injury and prepares you for strong performance. A well-executed warmup improves your mobility, increases your power output, and enhances your concentration. Seven minutes is the absolute minimum — for best results, combine this warmup with longer routines or specific drills on this platform. Use this time to get your body moving. Let’s go. --- We start with mobilizing your neck. Stand upright, feet hip-width apart. Slowly tilt your head to the right, ear towards shoulder, then gently to the left. Move in a controlled manner and feel the stretch on the side of your neck. Continue alternating sides. [Pause 15s] Now slowly turn your head over your right shoulder, then over your left shoulder. Keep your shoulders relaxed and move your head smoothly. This releases tension and prepares your neck for dynamic movements. [Pause 15s] --- Pull your shoulders up to your ears, then roll them back and down in large circles. Make the circles as big and fluid as possible to open your chest and upper back. [Pause 15s] Now change direction and roll your shoulders forward. This mobilizes your shoulder joints and prepares them for explosive arm movements. [Pause 15s] Extend your arms sideways at shoulder height. Start with small arm circles forward and gradually increase the size of the circles. Keep your torso stable and your arms straight. [Pause 12s] Now reverse the circles backward. Feel the activation in your shoulders and upper back — important for sprints, throws, and stability. [Pause 12s] --- Lower your arms and stand upright. Gently rotate your upper body to the right, letting your arms swing loosely around your body, then to the left. Keep your hips facing forward while your upper body rotates. This mobilizes your spine and warms up your oblique abdominal muscles and back. [Pause 15s] Place your feet hip-width apart. Put your hands on your hips and make large hip circles clockwise. This loosens your lower back and hips — crucial for running and jumping. [Pause 12s] Change direction and circle your hips counterclockwise. Move slowly and controlled, feeling the movement in your pelvis. [Pause 12s] --- Stand upright and begin marching in place, pulling your knees towards your chest. Swing your arms actively, activate your hip flexors, and warm up your lower body. Let’s go. [Pause 15s] Now high knees: run in place and lift your knees as high as possible. Keep your torso firm and land softly on the balls of your feet. Find a steady rhythm. [Pause 15s] Switch to butt kicks: run in place and bring your heels towards your buttocks. Keep your chest upright, steps light, feel the stretch in your thighs and activate your hamstrings. [Pause 15s] --- You are now activated from head to toe. Remember: this was a short warmup — a complete athletics preparation, especially before competitions or intense training, should be longer and more comprehensive. Check out the other warmups on this platform, such as sprint drills, plyometric routines, or discipline-specific mobilization, to work specifically on your needs. The more thoroughly you prepare, the better your performance and the lower the risk of injury. Keep it up, feel free to come back, and keep your body fit for peak performance. After training, a light cool-down with stretching exercises is ideal to promote recovery and prevent muscle tension. Good luck with your next training!