Objectives: To build different training and competition warm up approaches. News: Despite warm up routine should prepare physically and mentally the athletes before sports` practice, some current components do not actually prepare the body for exercise. Prospects and projects: In this review, based on the literature, advices are delivered to optimize both training and competition warm ups. For training, warm up must be considered as an opportunity to perform prophylactic exercises in order to reduce the injury rate along the season. To maximize the adherence, it will last 15 minutes and will constitute a warm up routine. Concerning warm up before the competition, static and proprioceptive neuromuscular facilitation (PNF) stretching will be excluded due to acute performance impairment. In contrast, high intensity and short duration task specific exercises, followed by few minutes of recovery, will be included immediately before competition.
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