It's pretty simple. You turn on Prerelease capture using the menu. You can choose the frame rate you want and the time you want before the shutter release. There is an indicator in the viewfinder that shows Pre-release capture is active. You focus normally. When you press the shutter, the camera operates normally at the frame rate selected PLUS the frames before the shutter release was pressed. They are all written to the card.
You'll need to experiment and decide on what frame rate and time period you need. It's likely 30 fps is enough. If you are watching carefully, a half second is probably enough. But you can adjust as needed. Just keep in mind you'll have a lot of discards and should be ruthless about what you keep.
Here is a short demo from Matt Granger. It starts at 1:12.