Unfortunately, not many people can have a massage therapist with them to offer warm up support prior to training or an event. You do however have the chance to work with a colleague or competitor to improve your preparations.
If you do not have a specific tailored warm up routine then consider the following basic procedure:
Aerobic Warm Up – prior to stretching
Stretching – if possible obtain guidance on current best practice from a suitable coach/trainer.
Sport Specific Stretches – either recommended from sports coach or even your own intuitive feel for which stretches are key for your event.
Additional info – consider clothing before the start of your event as part of your warm up process.