The best examples of warm-up exercises for youth athletes

Quick, sport-ready examples of warm-up exercises for youth athletes

Let’s start where coaches and parents really need help: simple, plug-and-play drills. Here are practical examples of warm-up exercises for youth athletes that work across soccer, basketball, baseball, football, track, and general PE.

Imagine a 10–15 minute warm-up block before practice:

• Kids jog in a big circle or down and back on the field.
• They switch to skipping, side shuffles, and gentle butt kicks.
• Then they add walking lunges and high-knee marches.
• After that, some light hopping, quick feet, and short accelerations.

That’s the skeleton of an effective youth warm-up. Now let’s break it into clear sections with real examples you can use tomorrow.

Dynamic movement: the first layer of examples of warm-up exercises for youth athletes

Dynamic movement is simply “moving stretching” instead of long holds. It wakes up muscles, joints, and the nervous system without making kids feel stiff or sleepy.

Here are several dynamic movement examples of warm-up exercises for youth athletes:

Light jog with movement variations
Have athletes jog 2–3 short lengths of the field or court. On each length, change the pattern:

• Regular jog
• Backward jog (slow, controlled, eyes forward)
• Side shuffle facing one direction, then the other

This keeps kids engaged and starts warming large muscle groups without impact overload.

High-knee marches and skips
Instead of immediately sprinting, start with tall marching:

• March forward, lifting the knee toward hip height.
• Arms swing naturally, posture tall.

Then progress to high-knee skips, focusing on:

• Soft landings
• Driving the knee up
• Pushing off the ground with the ball of the foot

These are great examples of warm-up exercises for youth athletes because they build running mechanics while still being low stress.

Butt kicks (traveling, not in-place)
Have kids jog forward while gently kicking heels toward their glutes. Cue them to:

• Keep knees pointing forward
• Land softly
• Avoid leaning too far forward

This helps warm the front of the thighs and reinforces a quick, light stride.

Dynamic leg swings (supported)
Using a wall, fence, or partner for balance:

• Forward-and-back leg swings: small to moderate range, not wild kicks.
• Side-to-side leg swings: across the body and out.

These provide a clear example of how to warm up the hips safely. For younger kids (under 10), keep the range small and controlled.

Mobility and activation: examples include lunges, hip work, and core

Once kids are moving, you can sneak in mobility and muscle activation. These aren’t long, boring stretches; they’re short, purposeful movements.

Walking lunges with a reach
This is a favorite example of warm-up exercises for youth athletes because it hits legs, hips, and balance all at once:

• Step forward into a lunge, back knee aiming toward the ground.
• Front knee stays over the middle of the foot.
• Reach both arms overhead or slightly forward.
• Push through the front heel to stand and step into the next lunge.

You can make it sport-specific: for basketball or volleyball, add an imaginary “rebound” reach; for baseball or softball, add a gentle trunk rotation over the front leg.

Lateral lunges (side lunges)
Great for sports with cutting and defense (soccer, basketball, football):

• Step out to the side.
• Bend the stepping knee while keeping the other leg straight.
• Hips sit back like you’re reaching for a chair.
• Push back to the start.

This is a real example of how to prep groin and hip muscles that often get strained in youth sports.

World’s Greatest Stretch (kid-friendly version)
From a long lunge:

• Hands on the ground inside the front foot.
• Gently rotate the chest toward the front knee, reaching one arm up.
• Step back to a plank or standing and switch sides.

You don’t have to call it by name with younger kids; just make it a “superhero stretch.” Research on dynamic warm-ups shows that these multi-joint movements can improve range of motion without the performance drop that sometimes follows long static stretching. For more on stretching and activity, see guidance from the National Institutes of Health and Mayo Clinic.

Glute bridges (on the ground)
A quick activation drill for hips and hamstrings:

• Kids lie on their backs, knees bent, feet flat.
• Squeeze glutes and lift hips until shoulders–hips–knees form a straight line.
• Hold briefly, then lower.

Just 8–10 reps wake up the muscles that protect knees and low backs during running and jumping.

Balance and coordination: best examples for younger athletes

Younger athletes (roughly 7–12) benefit hugely from balance and coordination work. These are some of the best examples of warm-up exercises for youth athletes because they build body control that carries into every sport.

Single-leg balance with reach
Have kids stand on one leg and:

• Reach the free foot forward, to the side, and back, lightly tapping the ground.
• Or reach both hands toward a cone or line in front of them.

Make it a game: how long can they hold without putting the other foot down? This helps ankles and knees handle uneven landings.

“Airplane” balance
Standing on one leg:

• Lean forward slightly.
• Extend arms out like wings.
• Extend the free leg back.

Ask them to hold for a slow count of 3–5. This is a fun example of a warm-up exercise that kids remember, and it quietly improves hip and core control.

Ladder or line footwork
If you have an agility ladder, great. If not, use painted court lines or cones:

• Two feet in each square/space.
• In–in–out–out pattern.
• Sideways quick steps.

Short 5–10 second bouts keep it sharp and fun. Current youth training trends in 2024 emphasize “multi-directional movement” over early sport specialization, and these coordination drills fit that philosophy well.

Speed build-ups and change of direction: sport-specific examples of warm-up exercises for youth athletes

After dynamic movement and activation, kids are ready for slightly faster work. This is where you add short accelerations and direction changes that mimic real play.

Accelerations (build-up sprints)
Instead of all-out sprints from a cold start, use build-ups:

• Jog for a few steps.
• Gradually increase speed to about 70–80% of max over 15–20 yards.
• Ease back to a jog.

Do 3–4 reps with plenty of walk-back rest. This is a safe example of how to bring heart rate up and prepare for game-speed runs.

Short shuttle runs
Set two cones 5–10 yards apart:

• Start at Cone A, run to Cone B, touch the line.
• Turn and run back to Cone A.

Keep the focus on low, controlled change of direction and quiet feet, not racing. These shuttles are powerful examples of warm-up exercises for youth athletes in sports like basketball, soccer, lacrosse, and football.

Defensive slides and backpedal drills
On a court or turf:

• Side shuffle (defensive slide) to a cone.
• Backpedal a few steps.
• Turn and jog forward.

This prepares the muscles and joints for the stop–start–change patterns that often cause injuries when kids aren’t warmed up.

Sport-specific examples: how to tweak warm-ups for different youth sports

The best examples of warm-up exercises for youth athletes share the same backbone, but small tweaks make them feel tailored and fun.

For youth soccer

• Dynamic movements: jog, high-knee skips, butt kicks.
• Mobility: walking lunges with a twist, lateral lunges.
• Ball work: light dribbling while jogging, toe taps on the ball, inside–outside touches.
• Speed: 3–4 build-up sprints with the ball, then without.

For youth basketball

• Dynamic movements: jogging around the court, side shuffles, backpedals.
• Mobility: hip circles, walking lunges.
• Ball handling: dribbling while walking, crossover dribbles in place.
• Speed: short baseline-to-free-throw sprint build-ups, close-out steps to a partner.

For youth baseball/softball

• Dynamic movements: jog the bases, side shuffle along the foul line.
• Mobility: shoulder circles, arm swings (horizontal and vertical), trunk rotations.
• Throwing prep: wrist flicks, short, easy throws before longer ones.
• Speed: build-up sprints from home to first, or first to second.

These are all practical examples of warm-up exercises for youth athletes that feel like the sport they’re about to play, which keeps kids more engaged.

How long should a youth warm-up be, and how hard should it feel?

For most kids ages 7–18, a good target is about 10–15 minutes. That’s long enough to raise body temperature, increase blood flow, and wake up coordination, but short enough that you still have plenty of time for skill work.

A simple structure:

• 3–5 minutes: easy dynamic movement (jogging, skipping, shuffles).
• 4–6 minutes: mobility, activation, and balance (lunges, bridges, single-leg work).
• 3–5 minutes: speed build-ups and change of direction.

On a 0–10 effort scale, most of the warm-up should feel like a 4–6: breathing a bit heavier, but still able to talk. Only the last few accelerations might touch a 7.

Health organizations like the CDC recommend at least 60 minutes of physical activity per day for children and teens, including vigorous activity and bone-strengthening movements. A smart warm-up is a natural gateway into that daily movement.

Evidence-backed benefits: why these examples of warm-up exercises for youth athletes matter

Research over the past decade, including studies on structured warm-up programs like FIFA 11+ for kids, shows that consistent, dynamic warm-ups can reduce lower-limb injuries and improve performance measures such as sprint speed and jump height.

Key takeaways from current evidence and 2024 coaching trends:

• Dynamic warm-ups are preferred over long static stretching alone before intense play.
• Including balance, strength, and agility elements can lower the risk of ankle and knee injuries in youth athletes.
• Short, consistent routines (3–4 times per week) work better than occasional long sessions.

For parents and coaches who want to dig into the science, organizations like the American Academy of Pediatrics and NIH offer accessible overviews on youth sports safety and overuse injuries.

Putting it all together: a sample warm-up you can use today

Here’s a simple way to combine many of the best examples of warm-up exercises for youth athletes into one routine. Adjust distances and times to your space and age group.

Phase 1 – Dynamic movement (about 4 minutes)

• Easy jog up and back.
• Backward jog back.
• Side shuffles facing right one way, left on the way back.
• High-knee skips, then butt kicks.

Phase 2 – Mobility and activation (about 5 minutes)

• Walking lunges with reach, down and back.
• Lateral lunges, alternating sides.
• 8–10 glute bridges on the ground.
• 2–3 “World’s Greatest Stretch” reps each side.

Phase 3 – Balance and coordination (about 3 minutes)

• Single-leg balance with reaches (20–30 seconds per leg).
• Quick feet in an agility ladder or on a painted line (5–10 seconds per pattern).

Phase 4 – Speed and direction (about 3 minutes)

• 3–4 build-up accelerations to 70–80% speed.
• 2–3 short shuttle runs with controlled turns.

You can run this entire warm-up in about 12–15 minutes. It’s built from real examples of warm-up exercises for youth athletes used by modern coaches and supported by current sports medicine guidance.

FAQ: Common questions about warm-up exercises for youth athletes

Q: What are some simple examples of warm-up exercises for youth athletes who are brand new to sports?
For beginners, keep it playful and low-pressure: light jogging, skipping, side shuffles, walking lunges, and single-leg balance games. Those examples of warm-up exercises for youth athletes build basic coordination without overwhelming them.

Q: Is stretching before sports still recommended for kids?
Yes, but the style matters. Short, active movements (like leg swings, lunges with a reach, and arm circles) are better than long static holds before intense activity. Longer static stretching can be saved for after practice or on separate flexibility days.

Q: How many examples of warm-up drills do I really need in one session?
You don’t need a giant menu. A warm-up built from 6–8 well-chosen examples of warm-up exercises for youth athletes is plenty. Aim for a mix: some dynamic movement, some mobility/activation, some balance/coordination, and a bit of speed/change of direction.

Q: Are there sport-specific example of warm-up routines for kids, or can they all do the same thing?
The base can be similar across sports, especially for younger kids. Then add 2–3 sport-specific drills: ball touches for soccer, dribbling and close-outs for basketball, throwing prep for baseball/softball. That gives you a shared foundation plus tailored examples.

Q: How do I know if the warm-up is too hard for my youth team?
If kids are gasping for air, needing long breaks, or complaining of muscle pain before practice even starts, you’ve gone too far. A good warm-up should leave them feeling warm, focused, and ready—not exhausted.

If you start using even a few of these examples of warm-up exercises for youth athletes consistently, you’ll notice smoother practices, sharper movement, and fewer “I pulled something” moments. Keep it simple, keep it active, and keep it fun—kids’ bodies (and their future selves) will thank you.