Welcome...48 here, so just a kid 🙂...warm up is KEY for me, usually some balance/small stuff for 5-10min then light stretching 1-5min and good to go...in winter time warmup is looooonger...As for Injury free related to crashes I always invision an escape route if things don't go as planed(where I can put a food, Where I can jump off etc.) Helped me loads of times...