The NFL-Approved Warm-Up That Preps Your Body for Peak Performance

Every top athlete knows that warming up before game time is essential for both physical and mental preparation. From foam rolling to dynamic stretching, a proper warmup boosts blood flow, raises body temperature, and enhances flexibility by improving range of motion. Among the many ways to get game-ready, NFL-approved warmups stand out as the gold standard, thanks to their focus on dynamic movements and neuromuscular activation.

"An NFL athlete’s warmup is more structured, intense, and specific compared to a regular athlete’s, ensuring their body is primed for peak performance while mitigating injury risks," says exercise physiologist Mathew Welch, MS, ATC, CSCS, USAW-1.  "Adopting an NFL-style warmup can offer significant benefits beyond just preparing for a training session. These benefits apply not only to elite athletes but also to high-level performers in various sports."

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Benefits of NFL-Style Warmups

An NFL athlete’s warmup is more structured, intense, and specific compared to a regular athlete’s, Welch adds. Unlike standard athletes prepping for a deadlift PR or marathon, pro athletes usually work specific areas to ensure their body is primed for peak performance. Below, Welch breaks down why an NFL-style warmup is effective:

Enhanced Neuromuscular Activation

NFL warmups include explosive priming exercises like med ball throws, resisted jumps, and sprint drills to activate Type II (fast-twitch) muscle fibers. This improves rate of force development (RFD), allowing athletes to express high amounts of force in short time windows.

Improved Mobility & Joint Readiness

The inclusion of dynamic stretching, banded joint distractions, and isometric holds enhances mobility while reinforcing joint stability. This is crucial for preventing injuries in high-impact, multidirectional sports.

Increased Force Attenuation & Resilience

NFL players prepare for extreme force loads with plyometrics, landing mechanics, and joint stiffness drills (e.g., pogos, bounding, depth drops). This improves both movement mechanics and the muscle-tendon unit’s ability to attenuate impact forces. This can help to mitigate the risk of injuries like ACL tears or hamstring strains.

Central Nervous System (CNS) Priming

Contrast training methods (e.g., heavy sled pushes before sprints, depth jumps before squats) optimize neuromuscular efficiency. Athletes feel their body’s “switch flips” sooner, translating to better explosive power and reaction times.

Sport-Specific Movement Preparation

NFL-style warmups are position-specific—linemen focus on low-stance power drills, while skill players emphasize reactive agility and acceleration. This targeted approach ensures that an athlete’s body is primed for the exact movements they’ll perform in training or competition.

Enhanced Tissue Quality & Perceived Recovery

Soft tissue prep (foam rolling, active release) is included to address previous injuries and tight muscle groups. This often helps athletes move more fluidly and feel “rejuvenated”.

Psychological Readiness

The intensity of an NFL-style warmup mentally locks athletes in, reducing sluggishness at the start of training. Explosive movements early in the session build confidence and set the tone to attack their lifts or speed work aggressively.

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NFL-Approved Warmup

By incorporating these advanced warmup techniques, athletes can train harder, move better, and stay healthier longer, making it a valuable addition to any training program. Below is a sample warmup transitioning from the weight room to the field.

"The R7 methodology behind this setup was introduced to me by Mike Robertson, co-owner of IFAST in Indianapolis, and Joe Kenn, who was the head strength and conditioning coach for the Carolina Panthers," Welch says. The reach and roll series was introduced to me by the renowned speed coach Lee Taft. This is a warmup you might see at the NFL level for a wide receiver group.

Release: Soft Tissue

Foam rolling is a great way to release tight soft tissue and improve mobility. Athletes can begin a workout by foam rolling specific areas to reduce muscle soreness and increase blood flow.

Reset: Positional Breathing

Positional breathing can improve mobility, core stability, and overall movement quality. Welch suggests deep breathing through a sequence starting on all fours in a cat-cow stretch before moving to a glute bridge, alternating toe touch, and World’s Greatest Stretch for 3 sets. 

Reboot: Activation of Major Muscle Groups

To activate your muscles, Welch recommends using a resistance band to work through moves that light up your posterior chain, shoulders, and neck. Start by doing 10 to 12 reps of banded hip thrusts or banded glute bridges for 10 to 15 reps before moving on to band pullaparts and isometric neck exercises such as chin tucks and neck extensions for 15 to 20 reps.

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Root: Core Activation + Stability

For this step, you want to combine sling activation—exercises designed to activate and strengthen the body's myofascial slings (the muscle and fascia systems that stabilize and generate movement)—with isometric core movements. Start with dead bugs with resistance bands and banded hamstring walkouts before moving on to planks or bird dogs for added core stability. 

Reach & Roll: Dynamic Prep

Rolling a medicine ball (heavy or light) in a static or dynamic movement can improve mobility or dynamic movement preparation (linear, lateral, or multi-directional). Start with a lateral lunge before moving into a reach and roll and ending with a lateral shuffle. 

Readiness: CNS Priming

Your central nervous system (CNS) stimulates and activates the nervous system before a workout or game. Perform 5 medicine ball overhead tosses before doing speed bounds for 20 yards. 

Reactive: Priority Emphasis

Reactive training focuses on developing explosiveness, quick response times, and elastic strength so your muscles can generate force rapidly. To finish off the warmup, Welch suggests starting with single-leg hurdle hops for 3 rounds of 20 yards. Next, move on to 3 rounds of figure 8 partner chase drills before starting 10 seconds of partner grappling.