1. Increase Body Temp
Using some basic cardio activities such as jogging, rowing, airdyne, bike or skipping to get the body moving, especially if it is cold and stiff. It doesn’t need to be fast, just work your way into it.
2. Mobility Work
This includes using foam rollers and trigger point balls to mobilise your problem areas or ones specific to the movements about to be performed. Keep this moderate and concentrate on areas such as the thoracic spine, shoulders, glutes, hamstrings, ITB and calves. Leave more aggressive rolling and static stretching until after the workout.
3. Dynamic Exercises
Now that the body is ready to move, incorporate some drills that focus on preparing the joints for the range of motion they are about to encounter. Some examples would be Broomstick Dislocates for the shoulders, Deep Squat holds for the knees and ankles or making circles with the wrists to stretch them out.
4. Activation Drills
Lastly you might need some specific drills for yourself, such as X-band walks to work on glute activation or remedial work like rotator cuff exercises.