By Julie Eibensteiner PT, DPT, CSCS
Most youth warm-ups still look like they did 30 years ago: static stretching, a lap around the field, maybe a few arm pulls held for 30 seconds. It feels productive, but it’s not where the real benefits come from.
A conversation I had recently had with a relartive brought this into focus.
My brother coaches a 9-year-old baseball team, and he called asking a straightforward question: “What stretches should the kids be doing before practice?” He was asking about the team he coaches with my nephew on it and wanted to get them off to a good start taking care of their bodies.
Instead of listing out a series of static stretches, I told him something that caught him off guard:
Static stretching – especially the old “hold for 30 seconds” approach – is overrated for warm-ups. Research shows it doesn’t meaningfully prevent injury, and it doesn’t prepare kids for the demands of throwing, hitting, and moving.
So what does?
A good warm-up should do three things:
- Raise body temperature
- Use big, full-body movements
- Build coordination, strength, and control
And if you’re working with 9-year-olds, there’s a fourth requirement:
It has to be fun. (That helps too even it it’s working with pro athletes.)
Because the real long-term benefit isn’t just injury prevention today – it’s helping kids enjoy taking care of their bodies so they keep doing it for years.
Here’s the simple 5–10 minute warm-up I suggested:
1. Jumping Jacks (20 reps)
Skip the laps. This gets the whole body moving quickly – arms, legs, coordination, and heart rate.
2. Arm Raises – Front & Side (20 reps each)
- Straight arms forward overhead (like making an “I”)
- Out to the side and up (like a standing snow angel)
Great for shoulder mobility without overthinking it.
3. Arm Circles (20 each direction)
Arms out in a “T,” small controlled circles forward and backward. This helps wake up the shoulders and improve control.
4. Baseball Squeezes (20 reps)
One ball in each hand. Squeeze and release.
Simple, but effective for activating the forearms and supporting shoulder stability.
5. Plank Shoulder Taps (20 total)
Top of a push-up position. Tap opposite shoulder with each hand.
Take it to a new level: place a glove on their back. The goal is to keep it from falling.
Now it’s not just an exercise, it’s a game that builds core stability and shoulder control.
6. “Strong Bear” Crawls (20 each direction)
Hands and feet on the ground, knees hovering just off the floor.
- 20 steps forward
- 20 backward
- 20 left
- 20 right
Keep the glove on the back if possible. This ties together shoulders, core, and lower body in one movement.
7. Some Version of Tag! (1-2min) – I told him shin tag.
- change of direction
- reaction and speed
- FUN!
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A few key principles with youth athletes:
- No laps
- No lines
- No lectures
- No punishments
A good plan is one kids will actually do. And better yet one they enjoy doing and want to continue to do. Keep it simple!
If they can’t hit 20 reps? No problem. The goal isn’t perfection – it’s engagement and gradual improvement. If they master it, challenge them to slow it down and make it more challenging.
At the end of the day, the best warm-up isn’t the most complex one – it’s the one that prepares the body, builds confidence, and keeps kids excited to play.
And if you can do that in under 10 minutes? Even better.
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If you coach, parent, or work with young athletes, try this approach and see how it changes the energy at the start of practice.
Stay tuned for one for the lower body.
Did you know proper neuromuscular warm-up programs reduce ACL injury risk by ~20–40% in males, ~50–60% in females, and up to ~70% in females under 18???