At BFS, we have the simple and effective method of properly warming up for lifting. It's called the Dot Drill. Download your free Dot Drill Instructions here.
If nothing else, a warm-up needs to increase your body temperature, breathing rate and heart rate to the level of the activity you will be performing. This means you need to break a sweat, so static stretching is not what you need.
At BFS, we believe that the best way to warm up is by performing the Dot Drill. The Dot Drill is performed on a 2-foot-by-3-foot surface with five dots, as shown in the download. There are five exercises in the Dot Drill, and the athlete performs each drill six times in the following sequence: Up and Back, Right Foot, Left Foot, Both Feet, and Turn Around.
The Dot Drill is an ideal warm-up because not only does it fulfill all the basic requirements of a good warm-up, but it improves coordination, foot speed and agility as well. We believe the BFS Dot Drill is a perfect warm-up for any workout program, for any athlete at any age. There are certainly many more ways to prepare the body for a workout, but for its simplicity and effectiveness, you can not beat the BFS Dot Drill.
