Workout Basics: Warm-Ups & Cool-Downs
February 3, 2021
By Nick Parkinson, M.Ed., AT, ATC, TSAC-F
Henry Ford Health Systems
You may know a good warm-up — and cool-down — are essential to getting a good workout. You may also know that warming up your muscles and stretching them out after exercise can help prevent injury and keep you at the top of your game.
They’re the two bookends that help maximize a workout. Unfortunately, a lot of exercise enthusiasts don’t know how to warm up and cool down correctly.
Warm-Up Basics
A warm-up is exactly what it sounds like: The goal is to warm up your muscles and prepare your body for whatever you’re asking it to do. Warming up increases your body temperature and helps blood flow to the muscles that you’re using.
So if you’re going to play soccer, your warm-up should touch all of the muscles in your legs and core. Shooting hoops? You’ll need to add shoulders and arms to your routine. Circuit training at the gym? Choose a warm-up that flexes all of the muscles you’re about to use.
The thing that all warm-ups have in common is that they require dynamic (or constantly moving) motion, not static stretching (holding poses for a certain amount of time). In fact, static stretching prior to a workout can inhibit power and strength, especially if you’re doing something like weightlifting.
The anatomy of a solid warm-up:
• Before any activity, do about 10 minutes of light cardiovascular activity, whether walking, biking or jogging.
• Dynamic stretches. After you get your muscles moving, do a series of lunges, jumping jacks or toe touches to stretch a bit.
• Dive in. When you start your workout, begin slowly and gradually increase power and speed.
Cool-Down Basics
After you’ve put your body through a challenge, a good cool-down is essential. It helps slow down your heart rate gradually, relax your muscles and stretch them out.
Cool-down routines should always include some type of motion before you get to static stretching, especially if you’ve just finished a high-intensity workout. Static stretching improves flexibility and performance and it can also help stave off future injury.
As with warm-ups, the right cool-down exercises depend on the activity you engaged in. If you biked for 20 miles, you might coast on your cycle for a while before coming to a stop. If you ran, you might jog or walk before you begin stretching. As with your warm-up, the key is addressing every muscle group you worked during your workout.
The anatomy of a solid cool-down:
• At the end of your workout, slow the pace and intensity of whatever activity you’re doing. So, if you’re running, slow to a jog and then a walk for 5 to 10 minutes before stopping.
• Stretch out the muscles you work, but don’t push past the point where you feel tight. Then, hold the position for at least 30 seconds. That’s how long it takes for the body to overcome its stretch reflex.
• Breathe through your stretches and make sure to finish your cool-down with deep, belly breaths.
Running short on time? Target muscle groups you may have injured in the past or that tend to get sore after activity. Cooling down will preserve your athleticism — and your ability to participate in daily activities — over the long term.
Be Good to Your Body
While there’s some controversy about whether warming up and cooling down can help prevent injury, there’s little dispute that they can help you ease in and out of activity.
The key is to find something that works for you. Your warm-up could be as simple as walking to the gym and doing a set of jumping jacks when you arrive. Your cool-down might just involve ending your workout 10 minutes early so you can slow down.
It doesn’t have to be complicated. It just has to give your heart and blood vessels a chance to breathe before and after activity.
Nick Parkinson, M.Ed., AT, ATC, TSAC-F, is the Supervisor of Athletic Training with Henry Ford Sports Medicine and also leads Sports Performance training at the William Clay Ford Center for Athletic Medicine. Learn more about Nick.
Want to learn more? Henry Ford Health System sports medicine experts are treating the whole athlete, in a whole new way. From nutrition to neurology, and from injury prevention to treatment of sports-related conditions, they can give your athlete a unique game plan.
Visit henryford.com/sports or call (313) 972-4216.
Flashback 100: One Last Look Back as We Turn Focus Toward Future
July 10, 2025
We hope you’ve enjoyed this school year's retrospective on some of the most iconic athletes and personalities who began their journeys in MHSAA sports. While we’ve done our best to highlight a diverse range of individuals across various sports and professions, a single year simply isn’t enough to capture every standout story.
Michigan high schools have produced an incredible array of talent — and the following, in addition to those we've wrote about over the last 10 monrths, are just another glimpse of that legacy:
- Kirk Gibson (Waterford Kettering) – The 1988 National League MVP also played a pivotal role in the Detroit Tigers’ 1984 World Series championship and starred in football as well at Michigan State.
- Jake Long (Lapeer East) – Selected as the NFL’s No. 1 overall draft pick in 2008, he's among a distinguished list of Michigan high school alums to go early in the draft, including Braylon Edwards (Harper Woods Bishop Gallagher, No. 3 in 2005), Carl Banks (Flint Beecher, No. 3 in 1984), Jerome Bettis (Detroit Mackenzie, No. 10 in 1993), and Tyrone Wheatley (Dearborn Heights Robichaud, No. 17 in 1995).
- Jeff Daniels (Chelsea) – Before becoming a renowned actor with credits like The Newsroom, Escanaba in da Moonlight, and Dumb and Dumber, Daniels was a high school baseball player.
- Lisa Byington (Portage Northern) – A trailblazing broadcaster, she serves as the play-by-play voice for the Milwaukee Bucks and regularly appears on CBS during NCAA Basketball Tournaments.
- Kristin Haynie (Mason) – She was first athlete to play in both the NCAA Women’s Division I Basketball Championship and the WNBA Finals in the same calendar year.
- Jalen Rose, Voshon Lenard, and Howard Eisley – This trio of NBA professionals once shared the court at Detroit Southwestern, making it one of the most talent-rich high school teams in state history.
- Jim Abbott (Flint Central) – Born without a right hand, Abbott defied the odds to pitch for 10 seasons in Major League Baseball.
- Earl Morrall (Muskegon) – He was named NFL MVP in 1968 and enjoyed a long and successful pro football career.
- Charlie Gehringer (Fowlerville) and Hal Newhouser (Detroit Wilbur Wright) – Both legends of Major League Baseball, each captured MVP honors during their Hall of Fame careers.
- Kate Markgraf (Detroit Country Day) – A champion at every level of soccer, she earned titles in high school and college, an Olympic Gold Medal, and a FIFA World Cup victory.
- Allison Schmitt (Canton) – One of the most decorated American swimmers of all time, Schmitt has earned 10 Olympic medals.
- Jason Richardson (Saginaw Arthur Hill) and Charles Rogers (Saginaw) – Both were drafted among the top five in their respective college sports (Richardson to the NBA in 2001, Rogers to the NFL in 2003) and faced off against each other as part of one of the state's most historic basketball rivalries.
- Staying with the city of Saginaw, Draymond Green (Saginaw) won a basketball championship in high school (2007) and then four in the NBA (2015, 2017, 2018, 2022) after being drafted in the second round of the 2012 draft by the Golden State Warriors.
And the legacy continues. Olympic gold medal dreams are alive in track & field standouts like Taylor Manson (East Lansing), Hobbs Kessler (Ann Arbor Skyline), and Grant Fisher (Grand Blanc), who are already well-accomplished on the worldwide stage.
So, who’s next?
Who will be the next MHSAA athlete selected on draft night? Hoisting an MVP trophy? Standing atop the podium as a champion?
We don’t know yet — but as we close the book on the first 100 years of MHSAA history, we can’t wait to see what the next century will bring.
Previous "Flashback 100" Features
June 23: Hutchinson's Dominance Starts as Multi-Sport Divine Child Standout - Read
June 10: Wagner's Dream of Going on Tour Realized - with Greta Van Fleet - Read
May 23: Tarpley's Legendary Run Began as Portage Central's Miss Soccer - Read
May 16: Scane’s Record-Setting Lacrosse Run Began at Cranbrook Kingswood - Read
May 8: Duckett's High School Domination Extended to Shot Put Circle - Read
May 6: MHSAA Titles Just Start for NCAA Champion, Olympian Stark - Read
May 1: Legendary Actor Played Multiple Sports Roles at Country Day - Read
April 23: Legacy Program Provided Start for Pioneering NBA Official Schroeder - Read
April 11: Rice's Championship-Winning Ways Started at Flint Northwestern - Read
March 28: Youngquist's Times Still Among MHSAA's Fastest - Read
March 18: After 40 Years, Coles' Shot Remains Among Century's Most Famous - Read
March 7: Walled Lake Northern's Hellebuyck Reigns as NHL's Elite Netminder - Read
Feb. 27: Zeerip's Mat Stats Remain Rarely-Challenged Chart Toppers - Read
Feb. 21: Before TV Stardom, Kerwin Excelled as All-State Skier - Read
Feb. 14: Detroit Central Star Voted into Pro Football Hall of Fame - Read
Feb. 6: Multi-Sport Star Look Becomes Super Bowl Officiating Legend - Read
Jan. 31: Johnson Family Put Magical Stamp on Michigan High School Hoops - Read
Jan. 24: Future Hall of Famers Face Off First in MHSAA Class A Final - Read
Jan. 17: First-Ever WNBA Draft Pick Rocked at Salem, Won Titles at Tennessee - Read
Jan. 10: Despite Launching Before 3-Point Line, Smith Still Tops Scoring List - Read
Jan. 3: Edison's Jackson Earns Place Among State's All-Time Elite - Read
Dec. 20: Future Olympian Piper Leads Grosse Pointe North to Historic Heights - Read
Dec. 13: The Other Mr. Forsythe in Michigan School Sports - Read
Dec. 6: Coleman's Legendary Heroics Carry Harrison Through Repeat - Read
Nov. 29: Harbaugh Brothers' Football Roots Planted in Part at Pioneer - Read
Nov. 22: 8-Player Football Finals Right at Home at Superior Dome - Read
Nov. 15: Leland Career Helps Set Stage for Glass' International Stardom - Read
Nov. 8: Future Baseball Pro Led Escanaba's Legendary Football Title Run - Read
Nov. 1: Michigan High School Baseball Trio Provide World Series Voices - Read
Oct. 25: Before Leading Free World, Ford Starred for Champion GR South - Read
Oct. 18: Mercy Links Legend Becomes World Golf Hall of Famer - Read
Oct. 11: Fisher Races to Finals Stardom on Way to U.S. Olympic First - Read
Oct. 4: Lalas Leaves High School Legacies on Ice & Pitch - Read
Sept. 27: Tamer's History-Making Run Starts in Dexter, Continues to Paris - Read
Sept. 20: Todd Martin’s Road to Greatness Starts at East Lansing - Read
Sept. 13: James Earl Jones, Dickson High Hoops to Hollywood Legend - Read
Sept. 6: Pioneers' Unstoppable Streak Stretches 9 Seasons - Read
Aug. 30: Detroit dePorres Rushes to 1995 Class CC Football Championship - Read
PHOTOS Clockwise from left: Taylor Manson sprints for East Lansing, Hobbs Kessler wins a race for Ann Arbor Pioneer, Jason Richardson plays in a Class A Basketball Final for Saginaw Arthur Hill and Allison Schmitt swims a championship race for Canton. (Manson photo courtesy of the Lansing State Journal; Kessler photo by RunMichigan.com. Others are MHSAA file photos.)