Cold muscles tear. Eight minutes of dynamic movement gets the body ready for cuts, jumps, and contact. Same routine before every practice. Kids learn it once and run it themselves.
What you need: A basketball court or open area, 30 feet long.
Setup: Kids start at one baseline. Cones at the far baseline.
How to run it:
- High knees (30 feet): bring the knee up to belt height each step. Walk back.
- Butt kicks (30 feet): heel touches the rear each step. Walk back.
- Side shuffles (30 feet each direction): face the same way both ways.
- Walking lunges (30 feet): deep lunge each step, knee just above the floor.
- Arm swings (in place, 20 reps): big circles forward, then backward.
What to watch: Are they doing the full motion? High knees should be HIGH. Butt kicks should hit the rear. Half-effort warm-ups don’t do the job.
If they’re struggling: Cut to 15 feet. Or do 3 of the 5 exercises.
If they’ve got it: Add a power skip or carioca step (legs crossing front and back while moving sideways).