Aug 17, 2023 Fall Pre-season Warm-up and Cool Down for Youth Athletes

young boy jumping in the air while kicking a soccer ball

Dynamic warm up/Static Cooldown

Prior to the start of any activity a dynamic warm up should be performed for 5-8 minutes to increase blood flow to the muscles, increase functional mobility, maximize available flexibility of the entire body and prepare the body for activity.

  • This can include activity like walking lunges with trunk twist, marching soldiers, hamstring scopes, jumping jacks, high knees, butt kicks, downward dogs, and planks.
  • Additionally, the Fifa 11+ is a more robust, sport specific warm up that also includes strengthening to decrease injuries. 

Once activity is complete it is important to also include a static stretch cooldown that focuses on holding stretches 1-3x each for a minimum of 30-45 seconds. Make sure to include stretches for the quadriceps, hamstrings, calf, low back, trunk, arms and neck. This will help to decrease soreness by allowing muscles to elongate from the activity that just occurred.

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