Dynamic Warm-Up Exercises for Young Athletes

Just as you prepare your mind for an upcoming game, the body needs to get the heart pumping. As young athletes venture out to play their favorite sport and prepare to give their best shot on the field, dynamic warm-up exercises are a must to loosen the muscles and boost elasticity in the tendons and ligaments.

What Are Dynamic Exercises?

Dynamic exercises involve the athlete slowly working their way up to increase their heart rate and breathing. The exercises involve more movements of the body as opposed to static stretching where you hold the muscles in a specific position for a period of time.

By engaging in a little more movement, these exercises help to promote blood flow to the muscles, which not only enables better movement and performance but also reduces the risk of getting injured.

Dynamic Exercises for Athletes

Get your athletes going on the following dynamic exercises. A quick warm-up session for about 10 minutes can go a long way in enhancing their performance on the field.

1. Jumping Jacks


  • Stand tall with your feet together and your arms beside you.
  • Explosively jump your feet out and simultaneously raise your arms overhead.
  • Immediately return to the starting position.
  • Perform jumping jacks for about 60 seconds.

2. Arm Circles


  • Stand with your feet about hip-width distance apart and extend your arms out and in line with your shoulders.
  • Rotate your arms clockwise for 30 seconds and relax for about 2 seconds.
  • Rotate your arms counter-clockwise for 30 seconds.

3. Back Jogs


  • Lifting the knees, jog in a backward direction across the room for about 60 seconds.

4. Knee Tucks


  • As you take a step forward with your right leg, lift your left knee and wrap both your hands around your knee and hold for 1 seconds.
  • Walk forward with your left and hold the right.
  • Continue knee tucks for about 60 seconds.

5. Walking Lunges


  • Keeping your chest lifted and your core muscles tight, take a big step forward with your left foot and bend your left knee to get into a lunge position. Your back knee should slightly hover above the floor.
  • Then, lift your right leg up and lunge forward, getting into the same lunging position but with the opposite leg.
  • Perform lunges for about 60 seconds.

6. Squats


  • Stand with your legs about 6 inches apart and either place your hands across your chest or by your sides.
  • Lower down to bend your knees, making sure your knees are behind your toes as you get into a squatting position. Try to go as low as you can.
  • As you come back up, squeeze your glutes and keep your core muscles tight.

7. Inchworms


  • Get on your hands and feet in a high plank or push-up position.
  • Slowly start to walk your feet forward, toward your wrists, making sure your legs are straight.
  • Then, walk your hands out as far as you can go followed by walking your legs forward.
  • Keep this exercise going for about 60 seconds.

8. Alternate Toe Touches


  • Stand with your feet about hip-width distance apart and prepare to jump.
  • Jump and then bend down, bring your right arm to your left foot.
  • Jump back up and bring the left arm to your right foot.
  • Repeat this exercise for 60 seconds.

Engage Your Athlete

Warm-up sessions don’t have to be treated like a chore and can be a lot of fun for the young athlete to participate in! Don’t forget about protective gear and some natural sunscreen to protect the skin when outdoors.

The content of this Website is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments.


Bekkala, A. (2017, April 12). 10 Dynamic Warm Up Exercises for Youth Athletes. Retrieved from https://www.activekids.com/soccer/articles/10-dynamic-warm-up-exercises-for-youth-athletes

Danodonnell Follow. (2011, April 04). Dynamic Warm Up for Young Athletes. Retrieved from https://www.slideshare.net/danodonnell/dynamic-warm-up-for-young-athletes