Conditioning
Pre-Game Activation Protocol
Prime your nervous system for peak performance with this game-day activation sequence. Perfect for warming up before competition or intense training.
20 min
beginner
December 25, 2025
Workout Overview
Proper activation can mean the difference between a good performance and a great one. This protocol primes your nervous system and muscles for explosive output.
Key Focus Areas
Neural activation
Muscle potentiation
Mental focus
Movement preparation
Training Notes
Intensity should build progressively. Start at 50% and work up to near-max efforts by the end of the protocol.
Exercise List
Light Jog
1 sets × 3 min
Gradually increase pace
Dynamic Mobility Flow
1 sets × 5 min
Leg swings, arm circles, hip openers
Activation Skips
2 sets × 20 yards
A-skips, power skips
Short Sprints
4 sets × 15 yards
Build from 60% to 90% effort
Explosive Jumps
2 sets × 3
Box jumps or broad jumps
Sport-Specific Movements
2 sets × 30 sec
Cuts, shuffles, backpedals at game speed
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