Young Athletes

An Injury-Prevention Warm-Up for Young Athletes

October 9, 2026 · 4 min read · Young Athletes

Young woman stretching on a running track

Many youth sports injuries happen when young athletes land, cut or decelerate with poor control. A good warm-up does more than raise the heart rate — it rehearses the movements that protect joints. Done two or three times a week, it builds skills that carry into every game.

Why warm-ups matter

The 2014 International Consensus on youth resistance training notes that strength and neuromuscular training — exercises that develop movement control, balance and landing technique — can help reduce the risk of sports injuries in young athletes (Lloyd et al., 2014). The IOC’s consensus on youth athletic development also recommends building fundamental movement skills and strength (Bergeron et al., 2015). And in adults, a systematic review found that warming up improved performance in most outcomes studied (Fradkin et al., 2010).

The 12-minute warm-up

Part 1: Raise the temperature (3 minutes)

Drill	Distance or time
Easy jog	2 lengths of the pitch or court
Jog with hip openers (knee out and around)	1 length
Side shuffles	1 length each direction
Backwards jog	1 length

Part 2: Strength and control (5 minutes)

Exercise	Reps	Coaching cue
Bodyweight squat	10	“Knees over toes, chest up”
Forward lunge	6 each leg	“Front knee stays in line with your foot”
Single-leg balance	20 s each leg	“Hips level, soft knee”
Glute bridge	10	“Squeeze at the top”
Plank	20–30 s	“Straight line from head to heels”
Nordic hamstring lower (partner holds ankles; for older athletes)	3–5	“Lower slowly, catch yourself with your hands”

Part 3: Landing and agility (4 minutes)

Drill	Reps	Coaching cue
Jump and stick the landing	5	“Land softly, knees bent and in line with toes”
Lateral hops (side to side)	5 each way	“Quiet feet, controlled landing”
Bounding	2 × 15 m	“Push off, land soft”
Accelerate–decelerate runs	3	“Sink your hips to slow down”
Cutting runs (change of direction)	3 each side	“Plant, bend, push off”

Coaching the key skill: landing

The most important cue across all of these is knees in line with toes when landing and changing direction. Knees collapsing inward (“knock-knees”) during landing is a common pattern linked with knee injuries. Coaches and parents can watch for it and cue it gently.

How often?

Use this warm-up before every training session, or at least two to three times a week. Consistency matters more than intensity — the benefit comes from practising good movement habits over weeks and months.

Age adaptations

Age	Adaptations
8–11	Turn drills into games; skip Nordics; focus on landing and balance
12–14	Add more strength reps; introduce Nordics gently with coaching
15–17	Full warm-up; progress strength and agility drills

Making it stick in a team

Same routine every session so players can lead it themselves.
Rotate player leaders — older players can demonstrate and cue.
Keep it moving: short rests, quick transitions.
Explain why: players who understand it’s about staying on the pitch buy in.

Common mistakes

Mistake	Fix
Rushing through exercises	Fewer reps, better quality
Stiff, loud landings	Cue “land like a cat”
Knees caving inward	Cue “knees over toes”; slow down
Skipping it before matches	Use a shortened 6-minute version

The 6-minute match-day version

Jog and side shuffles (2 min)
Squats and lunges, 6 each (1 min)
Single-leg balance, 15 s each (1 min)
Jump and stick × 3, cutting runs × 2 each side (2 min)

When pain appears

Warm-ups help prevent injury, but they don’t fix existing pain. If a young athlete has pain that persists or affects how they move, they should see a doctor or physiotherapist.

FAQ

Can we still do static stretching? Short static stretches are fine if athletes like them, but movement-based warm-ups are the priority before activity. Longer stretches fit better after training.

My child’s coach doesn’t do a warm-up like this. Share this with the coach, or ask your child to arrive 10 minutes early and do it themselves.

The bottom line

A 12-minute warm-up that combines movement, strength, balance and landing practice — done before most sessions — builds the control that helps protect young athletes from injury.

Sources

Lloyd RS et al. (2014). Position statement on youth resistance training: the 2014 International Consensus. British Journal of Sports Medicine. doi:10.1136/bjsports-2013-092952
Bergeron MF et al. (2015). International Olympic Committee consensus statement on youth athletic development. British Journal of Sports Medicine. doi:10.1136/bjsports-2015-094962
Fradkin AJ, Zazryn TR, Smoliga JM (2010). Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of Strength and Conditioning Research. doi:10.1519/JSC.0b013e3181c643a0

This article is general education for healthy adults, not medical advice. Check with a qualified professional before starting a new exercise or nutrition plan, especially if you have a medical condition. Full disclaimer.