Strength Training at Any Age: The Warm Up

Inspired by our book, Coaching Better Athletes

Part 2 of 3 part series

See our previous series on Universal Drills here

A Proper Warm-Up: Setting Athletes Up for Success

Never neglect your warm-up. It is the cornerstone of all effective training sessions. It primes the body for movement, sets an athlete up for enhanced performance, and reduces injury risk. With today’s resources, we can craft dynamic warm-ups that build strong movement patterns and prepare athletes of all ages for success. Here’s why warm-ups matter and how to tailor them for different age groups.

Never neglect your warm-up. It is the cornerstone of all effective training sessions.

For young athletes (ages 8-10), warm-ups should be fun and foundational. Exercises like bear crawls, frog jumps, and bodyweight squats (10-12 reps) teach coordination and proper mechanics while keeping kids engaged. Incorporate game-like drills, such as tag, to make it playful yet purposeful. Avoid static stretching or overly complex routines—focus on dynamic movements that build a base for future training.

Adolescent athletes (ages 11-14) need warm-ups that bridge fundamental skills and sport-specific demands. A 10-15 minute routine is ideal. It should be aimed at boosting coordination and power by including some challenging drills and power movements in the form of various plyos. Emphasize form to prepare for light resistance training, as young athletes can safely handle weighted movements if their technique is great. Ditch outdated, high-rep calisthenics for targeted drills like light cutting for soccer players or jumps for volleyball players.

High school athletes (ages 15-18) require warm-ups that match their sport’s intensity. A 12-15 minute session could start with light movements but should increase with intensity towards the end of the warm-up. Don’t be afraid to throw in some unique movements like scap push-ups for shoulder stability. Finish with sport-specific drills, like sprint build-ups for track, to transition to training. All athletes will benefit from individualized mobility work as well. Find a way to include some of that in before a physically demanding workout.

For adult or elite athletes, a 15-20 minute warm-up should optimize performance. Incorporate foam rolling (30-60 seconds per area), challenging core exercises, joint stability, and plyometric bounds to prepare for high-intensity sessions. Low-intensity sport-specific movements followed by some high-intensity reps will ensure readiness prior to training. The whole point is to get warmed up, so you should have your athletes sweating and slightly winded prior to a full on training bout.

A proper warm-up isn’t just a prelude—it’s a chance to ingrain quality movement patterns and set athletes up for long-term growth. For many, the warm-up is a missed opportunity. Take advantage of the time you have to warm up! Coaches can unlock their athletes’ potential while keeping them safe and strong if warm ups are done properly.

A proper warm-up isn’t just a prelude—it’s a chance to ingrain quality movement patterns.

Try it out. Be intentional with your warm up and watch your athletes reap the benefits from it.