The most important reason for doing a warm up is to prevent injury. Keeping the muscles warm will prevent acute injuries such as hamstring strains and will stave off overuse injuries by allowing the body to prepare steadily and safely. The time for warm-up movements also helps the body prepare for exercise mentally and physically.
Before you set foot on the course or playing field, remember to warm-up. Without a proper warm-up, you risk injury, less-than-optimal performance, or slowed progress (plateauing).
The warm-up should gently prepare the body for exercises by gradually increasing the heart rate and circulation; this will loosen the joints and increase blood flow to the muscles. The warm-up is also a good opportunity for an individual to prepare themselves mentally for the activity ahead.
A warm up that includes dynamic stretching should last approximately 10 to 15 minutes.