This dynamic warm-up is effective for athletes and physical education students with varying motor, developmental, skill and performance levels. Designed specifically for college-level athletes competing in multiple sports, this injury prevention tool enhances performance by incorporating movement, speed and agility training with mobility exercises. Developed in collaboration with coaches, athletic trainers and athletes to simultaneously improve performance while preventing common sport-specific injuries through a time efficient, evidence-based warm-up routine that is effective and easy to implement.