Easy Warm-Up Routines for Teen Athletes Before Practice

Warming up before practice is essential for teen athletes to prepare their bodies, prevent injuries, and boost performance. A good warm-up increases blood flow to muscles, improves flexibility, and gets the mind ready for action. For teens, warm-ups should be simple, fun, and take about 10–15 minutes to keep them engaged without feeling like a chore. This article outlines easy warm-up routines tailored for teen athletes, suitable for sports like soccer, basketball, flag football, track, or any activity requiring movement. No equipment is needed, and the exercises are beginner-friendly for coaches, parents, or teens to follow.

Why Warm-Ups Matter for Teen Athletes

Teen athletes are still growing, so their muscles, joints, and bones are more prone to injury if not properly warmed up. A good warm-up:

• Raises heart rate and body temperature, making muscles more flexible.
• Reduces the risk of strains, sprains, or muscle pulls.
• Improves coordination and focus for practice or games.
• Builds a routine that teaches discipline and preparation.

These routines are designed for teens aged 13–18, but they can be adjusted for younger athletes by shortening the duration or simplifying movements. Always ensure teens have water nearby and check for any injuries before starting.

Warm-Up Routine Structure

A solid warm-up has three parts: a light cardio start, dynamic stretching, and sport-specific movements. Aim for 10–15 minutes total. Below are three easy routines that can be used before any practice. Each includes exercises teens can do without prior experience, with clear instructions and approximate times.

Routine 1: Full-Body Basic Warm-Up (10 Minutes)

This routine is great for any sport and focuses on getting the whole body moving.

1. Jogging in Place (2 minutes)
   • Stand with feet shoulder-width apart and jog lightly in place, lifting knees slightly.
   • Swing arms naturally to mimic running.
   • Purpose: Raises heart rate and warms up leg muscles.
   • Tip: Encourage teens to keep it light and bouncy, not sprinting.
2. High Knees (1 minute)
   • Jog forward slowly, lifting knees to hip level with each step.
   • Keep arms pumping like running. Do 10–15 yards, then turn and repeat back.
   • Purpose: Activates hip flexors and core, improves coordination.
   • Tip: If space is limited, do it in place.
3. Arm Circles (1 minute)
   • Stand with feet apart, extend arms out to sides, and make small circles (forward for 30 seconds, backward for 30 seconds).
   • Gradually make circles bigger.
   • Purpose: Loosens shoulders and upper back.
   • Tip: Keep movements smooth, not jerky.
4. Dynamic Lunges (2 minutes)
   • Step forward with one leg, bending both knees until the front thigh is parallel to the ground. Back knee should hover just above the floor.
   • Push back to standing and switch legs. Do 10 lunges per leg.
   • Purpose: Stretches hip flexors and strengthens legs.
   • Tip: Keep the front knee over the ankle, not past the toes.
5. Side-to-Side Hops (2 minutes)
   • Hop side to side over an imaginary line, landing softly on both feet. Do 20 hops (10 per side).
   • Swing arms to maintain balance.
   • Purpose: Warms up ankles, calves, and improves lateral movement.
   • Tip: Start slow to avoid twisting an ankle.
6. Quick Feet Drill (2 minutes)
   • Stand with feet close together and take rapid, small steps in place, like running on hot coals. Do for 30 seconds, rest for 15 seconds, repeat twice.
   • Purpose: Boosts foot speed and prepares for quick movements.
   • Tip: Keep knees slightly bent and stay on the balls of the feet.

Routine 2: Speed and Agility Warm-Up (12 Minutes)

This routine emphasizes quick movements, ideal for sports like soccer, flag football, or basketball.

1. Butt Kicks (2 minutes)
   • Jog forward slowly, kicking heels toward glutes with each step. Cover 10–15 yards, then turn and repeat back.
   • Purpose: Warms up hamstrings and improves leg turnover.
   • Tip: Don’t lean forward; keep the body upright.
2. Walking Toe Touches (2 minutes)
   • Take a step, lift one leg straight in front, and touch toes with the opposite hand. Alternate legs for 10–15 yards, then return.
   • Purpose: Stretches hamstrings and improves balance.
   • Tip: Keep the supporting leg slightly bent if balance is tough.
3. Lateral Shuffles (2 minutes)
   • Face sideways, bend knees slightly, and shuffle 10 yards without crossing feet. Switch sides and repeat. Do 3 sets per side.
   • Purpose: Warms up hips and prepares for side-to-side movements.
   • Tip: Stay low and keep feet apart to avoid tripping.
4. Torso Twists (1 minute)
   • Stand with feet shoulder-width apart, hands on hips. Twist upper body left and right for 30 seconds each direction.
   • Purpose: Loosens spine and core muscles.
   • Tip: Move slowly to avoid straining the back.
5. Sprint-Walk Combo (3 minutes)
   • Sprint 10 yards at half-speed, then walk back. Repeat 4–5 times, gradually increasing sprint speed.
   • Purpose: Prepares legs for explosive movements.
   • Tip: Focus on form—arms pumping, knees up—rather than full speed.
6. Star Jumps (2 minutes)
   • Start in a squat, arms tucked in. Jump up, spreading arms and legs like a star, then land back in a squat. Do 15 reps, rest 15 seconds, repeat.
   • Purpose: Activates full body and boosts heart rate.
   • Tip: Land softly to protect knees.

Routine 3: Sport-Specific Warm-Up (12 Minutes)

This routine adds movements tailored for sports like flag football or soccer, focusing on skills like throwing or kicking.

1. Light Jog with Arm Swings (2 minutes)
   • Jog slowly for 10–15 yards while swinging arms loosely, like throwing a ball or passing. Turn and repeat back.
   • Purpose: Warms up legs and shoulders for throwing or passing motions.
   • Tip: Keep swings controlled to avoid overstretching.
2. Leg Swings (2 minutes)
   • Hold onto a teammate or a wall for balance. Swing one leg forward and back like a pendulum for 10 reps, then switch legs. Repeat for side-to-side swings.
   • Purpose: Loosens hips and hamstrings for kicking or running.
   • Tip: Start with small swings and increase range gradually.
3. Carioca Drill (2 minutes)
   • Move sideways, crossing one foot in front of the other, then behind, for 10 yards. Switch sides and repeat. Do 3 sets per side.
   • Purpose: Improves footwork and hip mobility for cutting or dodging.
   • Tip: Keep knees bent and hips low.
4. Ankle Rolls (1 minute)
   • Stand on one foot, lift the other, and rotate the ankle in circles (10 clockwise, 10 counterclockwise). Switch feet.
   • Purpose: Warms up ankles to prevent sprains.
   • Tip: Hold a teammate’s shoulder if balance is shaky.
5. Mock Throws or Kicks (3 minutes)
   • For throwing sports (e.g., flag football): Mimic throwing a ball with no ball, focusing on arm motion and follow-through. Do 10 reps per arm.
   • For kicking sports (e.g., soccer): Gently kick an imaginary ball, alternating legs, 10 reps per side.
   • Purpose: Prepares sport-specific muscles and form.
   • Tip: Keep movements light to avoid fatigue.
6. Zigzag Runs (2 minutes)
   • Set up 5–6 cones (or use markers like water bottles) in a zigzag pattern, 5 yards apart. Run through at half-speed, cutting sharply at each cone. Do 3–4 runs.
   • Purpose: Mimics game movements like dodging defenders.
   • Tip: If no cones, imagine a zigzag path.

Tips for Coaches and Teens

• Keep It Fun: Add music or let teens lead a drill to keep energy high.
• Watch for Fatigue: If teens look tired, shorten the routine or add a 30-second rest.
• Stay Safe: Ensure a flat, clear area for warm-ups to avoid trips or falls. Check that teens wear proper shoes (no flip-flops).
• Hydrate: Remind teens to drink water before and after the warm-up, especially in hot weather.
• Adjust for Skill Level: For less experienced teens, slow down drills or reduce reps. For advanced athletes, add intensity, like faster sprints.
• Encourage Teamwork: Pair teens for drills like leg swings to build camaraderie.

Why These Routines Work

These warm-ups are short, simple, and cover all major muscle groups—legs, hips, core, shoulders, and ankles. They prepare teens for the demands of practice while keeping things engaging. By mixing cardio, dynamic stretches, and sport-specific movements, the routines reduce injury risk and help teens feel ready to perform. You can rotate the routines weekly to keep things fresh or mix and match exercises based on the sport.

For more ideas, check YouTube for “teen athlete warm-up drills” or visit sites like the National Strength and Conditioning Association (nsca.com) for youth training tips. With these routines, teen athletes will be warmed up, focused, and ready to make the most of practice!