Why CNS Prep Should Be Your Pre-Workout Priority
By Jamie Dixon, Sports Performance Expert, Florence, Alabama
As a sports performance coach based in Florence, Alabama, I’ve spent over a decade helping athletes of all levels unlock their potential. From high school athletes to weekend warriors, one question I get asked often is: What’s the one thing I should do before a workout to maximize performance? With limited time and endless options(thanks internet): stretching, mobility drills, foam rolling…it’s easy to feel overwhelmed. After years of working with clients and fine-tuning our training at FIT, my answer is clear: Central Nervous System (CNS) prep is the non-negotiable starting point for any high-quality workout. Here’s why, and how you can make it work for you.
What Is CNS Prep, Anyway?
The central nervous system is the command center for your body, coordinating every movement, from a max-effort deadlift to a lightning-fast sprint. CNS prep involves dynamic, low-volume, high-intensity movements designed to “wake up” your nervous system, prime your muscles, and sharpen your focus. Think jumping jacks, line hops, plyometric jumps, medicine ball slams, ladder drills, etc…not static stretches or long foam-rolling sessions. These exercises fire up your fast-twitch muscle fibers, enhance neuromuscular efficiency, and get your body ready to perform at its peak.
Why CNS Prep Trumps Stretching Before a Workout
Don’t get me wrong, stretching and mobility work are critical for long-term health (we do them everyday), especially if you’re tight from sitting at a desk or have imbalances from years of sports. But before a workout, especially one involving strength, speed, or power, CNS prep takes the crown. Here’s why:
Boosts Performance Instantly: CNS prep activates the neural pathways responsible for explosive movements. Research shows that dynamic warm-ups, like jump squats, jump jacks, line hops, or even kettlebell swings, can improve power output by 3-5% compared to static stretching, which may temporarily reduce strength. For my athletes in Florence, this means better sprints, heavier lifts, and sharper game-day performance (something I wish I would’ve known about prior to my games at UNA, which took me a drive or 2 to feel “on”).
Reduces Injury Risk: A “cold” nervous system leads to sluggish reactions and poor coordination. CNS prep ensures your muscles and joints are firing in sync, lowering the chance of strains or missteps. I’ve seen this with local players first-hand; athletes participate in CNS prep such as: dynamic warm-up, POGOs and plyo prep move more fluidly and have more “pop” vs stretching.
Mental Edge: Workouts aren’t just physical. CNS prep gets you mentally dialed in, especially on days when you’re dragging. A quick set of med ball throws can transform a sluggish mindset into one ready to crush it.
How to Do CNS Prep Right
You don’t need fancy equipment or hours to make CNS prep effective. Here’s a simple 5-7 minute routine for reps or time is a great start. Simple is better, remember it’s not about max effort it’s about waking up the CNS. Here’s a short list of easy to hard examples of CNS prep exercises.
POGOs
High Knees
Butt Kicks
Jumping Jacks
Bodyweight Squat Jumps
Lateral Skips
Medicine Ball Slams
Plyometric Push-Ups
Single-Leg Hops
Box Jumps
Sprint Starts
Keep rest minimal to maintain intensity (low to high), but again, don’t go to failure. This is about priming, not exhausting. Tailor the exercises to your workout: sprinters might add sprint starts, while lifters could include dynamic warm-up sets with light weights. If you have a lateral speed day, add lateral line hops and/or skips to the warm-up.
When to Add Mobility Work
If you’re tight or have specific restrictions (common for folks sitting at desks in Florence’s bustling downtown), don’t skip mobility entirely. After CNS prep, spend 2-3 minutes on dynamic stretches like leg swings, active straight leg raises (ASLR), shinbox, bretzel, squat to stand and/or thoracic rotations to address key areas. Save static stretching for post-workout or recovery days to avoid dampening power output. This combo: CNS prep plus targeted mobility…sets you up for success without eating up your schedule.
Ready to take your fitness or sports performance to the next level? Join us at the FIT Facility in Florence, Alabama, or sign up for online coaching to unlock your explosive potential. CLICK THE LINK HERE TO REACH OUT NOW.
Jamie Dixon is a sports performance and fitness coach in Florence, Alabama, dedicated to helping athletes and fitness enthusiasts move better, perform stronger, and stay injury-free.