Design a Pre-Practice Warm-Up Routine

Diving straight into hard practice cold is how the first twenty minutes get wasted. Name the skill and your session length, and this designs a warm-up that takes a tenth of your time, fires up the cognitive or physical systems you actually need, and includes a priming step so you arrive focused rather than just loose.

I practise {SKILL} for {SESSION_LENGTH} sessions. I want a structured warm-up routine that primes my mind and body for high-quality deliberate practice, not just loose repetition.

Design a warm-up that:
1. Takes no more than 10% of my total session time
2. Activates the specific cognitive or physical systems most relevant to {SKILL}
3. Includes at least one mental priming step (e.g. intention-setting, reviewing last session's edge)
4. Grades in from easy to challenging so I enter peak focus by the time the main work starts
5. Has a 2-minute emergency version I can use on days with very little time

Explain why each element of the warm-up works, referencing the underlying learning or performance principle.