Top 5 Warm-Up Exercises Every Young Athlete Should Know

Introduction

One of the easiest ways to improve performance and avoid injuries? A proper warm-up.
At City Champions, we’ve seen it over and over again-kids who rush into training without warming up are more likely to struggle with fatigue, tight muscles, or even minor injuries. And it’s not just about safety; warming up also helps athletes focus and perform better from the very first whistle.
Here are five warm-up exercises we use every day with our athletes-simple, effective, and easy to do.

1. Light Jog with Arm Circles

Start with a slow jog—just one or two laps around the field or court. While jogging, add arm circles (forward and backward) to loosen up your shoulders.
What it does:
• Gets your blood flowing
• Warms up major muscle groups
• Prepares both the upper and lower body together
You don’t need to sprint. Just move. The goal is to wake up your body gently.

2. High Knees + Butt Kicks

Alternate 30 seconds of high knees (lift your knees up toward your chest) with 30 seconds of butt kicks (heels up toward your glutes). Do two rounds.
Why we use it:
• Activates your legs, hips, and core
• Improves coordination and rhythm
• Helps athletes transition into faster movement
It’s a great way to loosen up after sitting in school all day.

3. Leg Swings

Hold onto a wall, fence, or teammate for balance. Swing one leg forward and back about 10 times, then side to side. Switch legs.
Why it matters:
• Opens up the hips
• Warms up hamstrings and groin muscles
• Improves flexibility for sports like football, basketball, and tennis
This one’s a favorite with our football players before drills or matches.

4. Lateral Shuffles

Set two cones or markers a few meters apart. Shuffle sideways back and forth for about 30 seconds, keeping your knees bent and feet light.
How it helps:
• Engages your glutes, quads, and calves
• Builds side-to-side quickness
• Prepares for defensive movement and sudden direction changes
We use this in almost every sport we coach-because strong lateral movement is key.

5. Dynamic Stretching Routine

Skip the long holds for now that’s for after training. Instead, use dynamic moves like walking lunges, torso twists, and arm swings to get loose.
What we see in our athletes:
• Better mobility in joints
• Fewer muscle pulls during sprints or jumps
• Improved confidence during high-intensity drills
This only takes 3–5 minutes, but makes a world of difference in how an athlete performs.

Final Thoughts

Warming up isn’t just a routine-it’s a habit that separates serious athletes from casual players. It teaches discipline, sharpens focus, and protects the body. At City Champions, we build this into every session-not because we have to, but because it works.
Ready to train like a champion? Join City Champions Sports Academy today and unlock your full athletic potential with expert coaching, fun sessions, and a team that feels like family.