A good warm-up also offers the benefits of both injury prevention and improved performance. That’s thanks to increased blood flow to the muscles, as well as improved range of motion. A slower, gentler version of the sport or activity they’re about to play is always a good option, such as brisk walking or jogging to warm up for running. Alternatively, hockey players might take some slower laps around the rink prior to hockey practice, or swimmers might do some less intense laps before going all out.
7 Steps to a Warm-Up Routine
To create a warm-up routine suitable for kids (or adults), consider a progression like this. However, note that you can customize your child’s warm-up routine to suit their preferences and specific needs. When building a warm-up routine for your child, remember that basic movements are just fine, and in fact, may be preferable to more complicated motions that can be harder to remember and/or may result in injury. A simple walk, jog, or march, in motion or in place, can serve as a good warm-up for kids. You can also incorporate any of these kinds of movements:
Types of Warm-Up Exercises
Arm circlesButt kicksDancingGrapevineHigh kneesJumping jacksSide hopsWalking lungesYoga
Step-by-Step Warm-Ups
Following are the detailed steps on how to do the warm-ups. Make them fun and silly, and do them together with your kids.
Arm Circles or Swings: Hold arms outstretched from shoulders and turn in small circles, then increase the size of the circles. Rotate them forwards, then switch to backward circles. Or swing arms forward and back from the shoulder. Butt Kicks: While jogging, try to “kick” your rear end or thigh with each step. (Sometimes this is easier to do when jogging in place.) Dancing: Let kids make up their own moves to music they like. For a team, choreograph a simple dance to a popular song. Then, the team dance can become part of the pre-game ritual. Grapevine: Walk or jog sideways, crossing one foot in front of the other in an alternating pattern. High Knees: While walking, lift knees high in the air. Intensify by adding arm movements, like a hand or elbow touch, or by speeding up the walk to a jog. Jumping Jacks: When you’re ready to add some more intensity to your warm-up exercises, incorporate jumping jacks—they involve both arms and legs and add impact to your routine. Side Hops: With feet together, jump from one side of an imaginary line to the other. Or hop on one foot and switch back and forth. Walking Lunges: Step forward with one leg and lower yourself so the front knee is at a 90-degree angle and the back leg is stretched out long. Then stand and step the bak leg forward into a lunge. Yoga: Move through a variety of connected yoga positions, such as moving from plank to downward dog and back again in a loop.
A Word From Verywell
While kids often want to jump straight into their physical activity or game, it’s important to make time for a brief warm-up. Several minutes of low- to moderate-intensity warm-up exercises will get their hearts pumping, muscles heating up, and bodies ready for more intense effort.
