The best way to mentally and physically prepare for your break dance training session

Discover The Best Way To Warm Up For Your Breakin’ Training Session – Without Risking Injury

I can’t break, I will injure myself…

Breakin’ is dangerous….

These are common things that people say when it comes to Breakin’. They would be correct if you were to jump into their Breakin’ training without warming up.

I know… warming up does not sound exciting (it sure didn’t catch my interest when I first started) but if I could go back to when I first started Breakin’, I wish I would have known about properly warming up.

The days and months of being frustrated that you can train because you are injured can all be avoided when you take the time to properly warm up.

Every great dancer knows that to reduce the chances of getting injured while training, you should perform some type of warm-up. But what type of warm-up should you do?

Most warm-ups I see dancers perform, whether in a class or on their own, resembles some sort of stretching routine. While this can be ok (only if they are utilizing dynamic stretching vs static stretching) it is not the best way to prepare your body for your training session.

A stretching routine is better utilized as a cool down at the end of your training session

A dynamic warm-up is the best way to prepare your joints, muscles, ligaments, and tendons for your training.
It is equally important to mentally prepare yourself for the training that you are about to do. You can do this while you are physically warming up your body. You should be aware of any stiffness or problem areas of your body. You should also be thinking about what you are going to focus on and what your goals are for your training session.

Both physical and mental preparedness is key to a safe and efficient training session.

*Disclaimer: a warm-up is only effective if you plan to train immediately after warming up (or at least the time from the end of the warm up to training is minimal). The key of an effective warm up is to stay warm. Once your core body temperature and heart rate return to its resting state, the effects of the warm-up will decrease. I suggest wearing warm clothing to keep your core temperature up and also try to train in a room that is relatively warm.

The Ultimate Warm-Up is my personal warm-up that I perform before every training session (and even on days when I’m not training) to prepare every single joint, muscle, ligament and tendon from my neck to my ankles for any physical activity.

Each exercise should be performed for a minimum of 8 repetitions (or if you like to warm up to music, a minimum of two 8 counts)

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[Break Dance Tutorial] How To Breakdance: Training - Dance Warm-up

In this how to break dance video, I go over a template for a proper warm-up. A proper warm-up is essential to your training and can help prevent possible injuries

Standing Section

Raising Core Temperature

  • Jumping jacks
  • Squat jacks
  • Criss cross jacks
  • Cossak squat to side lunge


  • Look up and down
  • Look left to right
  • Tilt side to side
  • Circles (both directions)
  • Figure 8’s (both directions)

Shoulders (one arm at a time)

  • Back stroke
  • Front stroke
  • Figure 8’s
  • Reverse figure 8’s
  • Cross body
  • Reverse cross body


  • Circles
  • Reverse circles
  • Clasped hand elbow rotations


  • Standing twist
  • Bent over twist
  • Side to side
  • Forward and back
  • Circles
  • Reverse circles

Hips (one leg at a time)

  • Wall side to side leg swings
  • Wall front and back leg swings


  • Forward and back kick
  • In and out kick
  • Circles
  • Reverse circles
  • Feet together side to side rock
  • Feet together knee circles
  • Feet together reverse knee circles
  • Feet together out and in


  • Outside ankle rock
  • Inside ankle rock
  • Heel march
  • Toe march
  • Transfer to ground section

Transition From Standing To Ground

  • Wide stance bent over Hamstring stretch » Wide stance squat pushing knees out
    Ground section

Ground Section


  • Wide stance squat side to side rock
  • Wide stance squat leg push out
  • Seated side to side “S” rock


  • Pulses
  • Finger pointed to the side, side to side rock
  • Fingers pointed back forward and back rock
  • Palms facing up fingers pointed back finger curls
  • Palms facing up fingers pointed to the side to fist rock
  • Wrist circles
  • Fingers clasped rotations
  • Back of hand press
  • Palm press


  • Hands planted elbow rotations


  • Scapula pushups


  • Feet flat side to side rock

Continue Your Break Dance Training…

Congrats! You are now properly warmed up to begin your training session. Make sure to use this break dance warm up before each training session to avoid potential injury and get the best out of your session. Check out my guide on the best way to structure your session below

Read the The Break Dance Training Blueprint Guide here:

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