Real-world examples of warm-up routines for team sports

Before we get into specific drills, it helps to see the pattern behind the best examples of warm-up routines for team sports. Most evidence-based routines follow a simple flow:

• Phase 1 – Light movement: jogging, skipping, shuffles to raise heart rate and body temperature.
• Phase 2 – Dynamic mobility: leg swings, lunges, arm circles that move joints through range without long holds.
• Phase 3 – Activation & control: core work, balance tasks, short single-leg exercises.
• Phase 4 – Speed & power prep: short accelerations, jumps, quick changes of direction.
• Phase 5 – Sport-specific: ball work, passing patterns, small-sided games.

This is the same logic used in widely studied programs like FIFA 11+ for soccer injury prevention, which has been shown to reduce injuries when done regularly (CDC summary).

Now let’s walk through real examples of warm-up routines for team sports you can actually run on a field or court.

Soccer warm-up: 15-minute game-day example of a full-field routine

Soccer might be the classic case when people think about examples of warm-up routines for team sports. Here’s a 15-minute sequence for a high school or adult team that uses half a field and a few cones.

Phase 1: General movement with the ball (3–4 minutes)

Players spread out and jog while dribbling their ball. On your whistle, they switch to:

• Side shuffles while gently rolling the ball
• Backpedaling with light touches
• High knees and butt kicks while tapping the ball forward

They’re breathing a bit heavier, muscles are warmer, and they’re already touching the ball.

Phase 2: Dynamic mobility in lanes (3–4 minutes)

Set up 4–5 lanes of cones, about 15–20 yards long. Players move down the lane and walk or jog back.

Some examples include:

• Walking lunges with rotation toward the front knee
• Lateral lunges facing the same direction down the lane
• Leg swings holding a partner’s shoulder (front-to-back, then side-to-side)
• Carioca (grapevine) with hip rotation

This phase keeps them moving while opening up hips, hamstrings, and ankles.

Phase 3: Activation & stability (3 minutes)

Still in lanes, players perform short sets:

• Single-leg Romanian deadlift reach (no weight): reach toward the ground, extend the free leg behind
• Mini squat with 3-second hold at the bottom
• Plank with alternating shoulder taps

Think of this as “switching on” the muscles that protect knees and ankles. Programs like FIFA 11+ and similar neuromuscular warm-ups have strong evidence for reducing non-contact injuries (NIH review).

Phase 4: Speed & change of direction (3 minutes)

Now you add short, sharp efforts:

• 10–15 yard accelerations at 70–80% sprint
• Shuttle runs between cones with forward and backward movement
• Quick feet in place, then a reactive sprint when you call a color or number

Intensity climbs, but reps stay short. Players should feel fast, not exhausted.

Phase 5: Ball-specific combination play (2–3 minutes)

Finish with something that looks like the game:

• One-touch passing in pairs or triangles
• 4v2 rondos in tight spaces
• Short finishing drill with quick combination passes and a shot

This soccer example of a warm-up routine for team sports hits every phase in under 15 minutes and flows smoothly from low to high intensity.

Basketball warm-up: examples of court-friendly routines for team sports

Indoor sports need tighter, more organized plans. Here’s a basketball-focused routine that fits into one half-court and shows another example of how examples of warm-up routines for team sports can be structured.

Whole-team movement series (3–4 minutes)

Players line up on the baseline and move to half-court, then jog back.

Some real examples of movements:

• Forward jog, then backward jog
• Side shuffle facing the same direction both ways
• Defensive slide with low stance and active hands
• Skipping with arm swings overhead

You’re building basketball-specific positions right from the start.

Dynamic stretching with the ball (4–5 minutes)

Players each grab a ball. They move from baseline to free-throw line and back with:

• Walking lunges while doing overhead ball reaches
• Inchworms (walk hands out to plank, walk feet in) followed by slow dribble back
• Hip openers (knee up, open to the side) while holding the ball at chest height
• Arm circles and torso rotations while dribbling in place

Including the ball keeps focus high and warms up shoulders as well as legs.

Activation and landing mechanics (3–4 minutes)

Basketball is full of jumping and cutting, so good examples of warm-up routines for team sports on the court always include landing practice:

• Two-foot jumps to a line, stick the landing for 2 seconds, then step back
• Single-leg balance with tiny knee bends, passing the ball around the waist
• Mini lateral hops over a line, focusing on quiet, controlled landings

These drills reinforce safe knee positions, which matters a lot given the high ACL injury rates in cutting sports (Mayo Clinic overview).

Short sprints and reaction (3 minutes)

From the baseline:

• Sprint to free-throw line, backpedal back
• Close-out drill: jog to the three-point line, then sprint the last few feet with choppy steps and high hands
• Coach calls “left” or “right,” players slide that way and then sprint to a designated line

Intensity is now near game speed, but for only a few seconds at a time.

Ball-handling and shooting rhythm (3–4 minutes)

Finish with:

• 30–60 seconds of stationary ball-handling (crossovers, between the legs, behind the back)
• Catch-and-shoot from midrange in pairs
• Layup lines alternating sides, focusing on strong takeoff and soft landing

This basketball example of a warm-up routine for team sports shows how you can get a lot done in a short window without chaos.

Volleyball and court sports: examples include jump-focused warm-up routines

Volleyball, handball, and similar court sports demand a lot from shoulders and knees. Here’s how an example of a warm-up routine for team sports on the court might look.

General movement and footwork (3–4 minutes)

Players jog around the court, then switch to:

• Side shuffles along the net
• Backpedals from the 10-foot line to the end line
• Short forward sprints to the net and back

Add a few floor touches or simulated defensive dives without full impact.

Dynamic mobility with arm focus (4–5 minutes)

Standing in two lines facing the net:

• Arm circles (small to large) forward and backward
• Scapular push-ups (in high plank, let chest sink slightly, then push shoulder blades apart)
• Thoracic spine rotations: half-kneeling, rotate arms open toward the ceiling
• Walking lunges with a twist, facing the net

For shoulders that will be serving and spiking, this upper-body dynamic work matters.

Jump and landing technique (3–4 minutes)

Good examples of warm-up routines for team sports that involve jumping always teach landing:

• Countermovement jumps with soft landing, hands on hips
• Broad jumps for distance, stick the landing, then walk back
• Approach jumps without the ball, focusing on arm swing and balanced landing

Keep reps low—maybe 5–8 total jumps per player—to avoid early fatigue.

Volleyball-specific drills (3–4 minutes)

Finish with:

• Partner pepper (bump–set–spike pattern at low intensity)
• Short serving to zones, focusing on rhythm not power
• Quick blocking footwork along the net with small jumps

This gives you a volleyball-flavored example of a warm-up routine for team sports that respects joints while getting players ready to explode.

Multi-sport and PE classes: mixed examples of warm-up routines for team sports

Maybe you’re coaching a youth rec league or teaching PE where the sport changes weekly. You still need reliable examples of examples of warm-up routines for team sports that don’t require much equipment.

Here’s a 10–12 minute “universal” template:

Movement circuit

Set up four stations around the gym or field:

• Station A: Jogging and skipping
• Station B: Side shuffles and carioca
• Station C: Backpedals and short forward sprints
• Station D: High knees and butt kicks

Groups rotate every 30–45 seconds. This works for soccer, flag football, basketball, or ultimate frisbee.

Dynamic stretching lane

Use one long lane where students cycle through:

• Walking lunges
• Knee-to-chest walks
• Heel-to-glute walks
• Toy soldiers (straight-leg kicks to opposite hand)

These examples include simple movements that are easy to teach even to younger kids.

Balance and core corner

At another area:

• Single-leg balance, eyes forward, then eyes closed
• Front plank and side plank holds
• Glute bridge holds on the ground

These are quiet but powerful pieces of a warm-up that support better running and cutting in any sport.

Game-specific finisher

End with a short, fun drill tied to the day’s sport:

• For soccer: 3v3 keep-away in a small grid
• For basketball: 4-person passing circle with one defender
• For flag football: quick route-running with light defense

This flexible structure is one of the best examples of warm-up routines for team sports when you’re juggling multiple games and age groups.

Trends for 2024–2025: how teams are modernizing warm-ups

Recent seasons have brought a few clear trends in how coaches design examples of warm-up routines for team sports:

• Shorter but smarter: Many teams aim for 10–15 minutes, but pack them with purposeful phases instead of random laps and static stretching.
• More dynamic, less static: Long static holds before play are less popular, especially for power sports. Dynamic stretching and activation drills are favored, aligning with current research summarized by resources like Harvard Health.
• Injury-prevention baked in: Instead of adding separate “prehab” sessions, coaches integrate single-leg strength, balance, and landing practice directly into warm-ups.
• Data-informed load management: Higher-level teams often track how intense the warm-up feels using simple rating scales, then adjust volume to avoid fatigue before competition.

You don’t need GPS trackers or force plates to benefit from these trends. Just borrow the structure: start easy, add dynamic mobility, activate key muscles, sprinkle in short bursts of speed, then finish with sport-specific drills.

FAQ: common questions about examples of warm-up routines for team sports

What are some simple examples of warm-up routines for team sports if I only have 5 minutes?

Keep it tight and continuous: 2 minutes of light jogging and shuffles, 2 minutes of dynamic movements (lunges, leg swings, arm circles), and 1 minute of short accelerations or quick-feet drills. If you have a ball, finish with a very short passing pattern or shooting line.

Can you give an example of a no-equipment warm-up for a small group?

Yes. On a small field or court: jogging and side shuffles around the space, then walking lunges and knee-to-chest walks, then single-leg balance and a few short sprints. Finish with a tag-style game that forces changes of direction. This no-equipment example of a warm-up routine for team sports works for soccer, football, or ultimate.

Are these warm-up examples safe for kids and teens?

Generally yes, as long as you scale intensity and volume to age and fitness level. For younger kids, keep jumps lower, distances shorter, and rest a bit longer. For teens, you can add more structured activation and landing drills. Always watch for signs of pain or unusual fatigue and modify as needed.

Do I need to stretch statically before games?

Most current guidelines suggest focusing on dynamic stretching and movement before play, then saving longer static stretches for after activity or separate flexibility sessions. Static holds before explosive sports can sometimes reduce immediate power output, while dynamic work warms tissues and rehearses movement.

How often should I use the same warm-up routine?

Consistency helps. Using the same core structure 2–3 times per week lets players learn the pattern and move more efficiently. You can swap in different drills within each phase to keep it fresh—for example, rotating between different lunge variations or speed drills—while keeping the backbone of the routine the same.

If you treat these as building blocks rather than scripts, you can create your own best examples of warm-up routines for team sports that fit your age group, facility, and schedule. Start with one soccer, basketball, or volleyball example from above, run it for a few weeks, and tweak based on how your players feel: warm, sharp, and ready—not tired—when the whistle blows.