A dynamic warm-up gets the whole body moving. Leg swings, lunges, arm circles, and light jogging prepare muscles for the demands of softball.

What you need: Open field, no equipment, 10+ kids.

Setup: Kids in two lines facing each other, 15 feet apart.

How to run it:

  1. Jog from one line to the other (30 feet). No sprinting.
  2. Arm circles: 10 forward, 10 backward. Both arms at once.
  3. Leg swings: 10 forward/backward each leg, 10 side-to-side each leg.
  4. Walking lunges: 10 lunges across the field.
  5. Carioca (side shuffle): 10 steps right, 10 steps left, walking backward.
  6. Butt kicks: 20 fast steps bringing heels to glutes.
  7. High knees: 20 fast steps bringing knees to chest.
  8. Final jog: one lap around the field at easy pace.

What to watch: Are movements smooth or stiff? Stiffness means they need more reps. Are kids jogging or standing? Keep moving.

If they’re struggling: Cut the reps in half. Do 5 of each. Focus on good form, not quantity.

If they’ve got it: Add more reps. Do 15 of each. Add a sprint finish after the circuit to get the heart rate up.