Sports · Prep

Sports warm-up routine

Dynamic warm-up flow tailored to sport and duration.

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Prompt shell

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Create a [minutes]-minute warm-up for [sport/position]. Include mobility (hips/shoulders/ankles), activation (glutes/core), and 2 speed drills.
How to use
  • minutes - replace the bracketed field with your info
  • sport/position - replace the bracketed field with your info
Provide (Inputs)
  • Sport/position
  • Minutes
  • Age/level
  • Injury notes
Expected output (Outputs)
  • Warm-up steps
  • Activation list
  • Speed drills
Tips
  • Move simple to complex.
  • Keep heart rate rising gradually.
  • Avoid static holds pre-session.
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