Are you getting bad information about warming up for speed and agility? There are all sorts of myths about a proper warm up. And there are all sorts of ways to cause athletes great harm with an incorrect warm up routine.

At The Agility Training Institute internationally acclaimed fitness professional Rich Lansky has developed a proprietary four-phase dynamic warm up that prepares the athlete for optimum performance.

Each phase in the warm up focuses on a proper progression to warm up the muscles, practice effective running form, wake up the Central Nervous System, and build core strength required for lateral speed and agility.

This warm up can easily be adjusted to fit any sport or any type of warm up.

NFL players, professional tennis players, MLB baseball players, world-class futbol/soccer players, NBA players and others rely on this workout to achieve maximum performance with minimal risk of injury.

If you don’t know about the dynamic warm up process and how to use it for an optimal workout and to help athletes increase their performance by warming up for speed and agility, then you are missing out. Worse, you put yourself at risk of injuring your clients/athletes.

The rules of the warm up follow:

1. Progress from general to specific movements.

2. Progress from slow to fast movements.

3. Progress from small to larger range of motion movements.

4. Progress from bilateral (e.g. two leg hops) to unilateral (e.g. one leg hops).

5. Progress inside out as you warm up. In other words, start with the core (e.g. rotations) and move to the extremities.

The dynamic warm up can be used as a monitoring tool to see if your client is ready to train at the level you planned. For instance, if you find that the client’s CNS is not so good during a warm up, don’t make him or her do 40 yard dashes.

As the client warms up, look at the following attributes:

– energy level;

– mobility and tightness (because flexibility is day to day);

– soreness (e.g. from the previous workout);

– elasticity/reactivity (e.g. “dead legs”); and

– alertness (mental and CNS).

Put another way, is your client jazzed and ready to pop? If so, great. If not, change the workout to avoid injury.

The warm up can be based on, and tailored to:

– The chronological and training age of the client.

– The skill level of the client.

– The type of training you intend to do during that session.

– The time of day (e.g. you need a longer warm up early in the morning).

– The environment (e.g. grass vs. a hard gym floor).

The Agility Training Institute shows you EXACTLY how to do the four-phase dynamic warm up, which includes over 80 exercises (and that’s before we show you the exercises to increase speed and agility!). This is a cutting edge workout that every fitness trainer who wants to be considered leading edge should know.

To learn how to implement warming up for speed and agility in your business, all you have to do is sign up right here on our website to get Certified. The process is easy, and the program is easy to learn and teach. Plus — the dynamic warm up is only a VERY SMALL PART of what you will learn!

You will be glad you joined this program, and will probably find that it is one of the best decisions you ever made.


Choose the program that is best for you!