Take the Lazy Out of Your Warm Up

As a coach, nothing frustrates me more than a sloppy warm-up. My team knows it too. After coaching for 15 years, I’ve seen it all—players chatting instead of focusing, going through the motions without real effort, and ultimately setting themselves up for a sluggish practice.

This year, I’m taking back control. I’ve realized that if I want my team to warm up properly, I need to give them both structure and ownership. So, I’m implementing two key changes: creating a dynamic, movement-based warm-up and giving my athletes leadership opportunities by letting them run it.

Why Does the Warm-Up Matter?

As a coach, my priority is keeping my players healthy. A proper warm-up helps prevent injuries, activates key muscle groups, and improves mobility—something that often gets overlooked. Without a good warm-up, players risk muscle tightness, slower reactions, and a higher chance of strains and sprains.

Beyond injury prevention, our warm-up also includes foundational drills. In field hockey, that means passing, receiving, and elimination moves—skills we use every single game. If we want to perform at a high level, we have to take these basics seriously.

Our Plan for This Season

Our warm-up is broken into three phases, each serving a specific purpose. I always tell my players that how they warm up shows how much they care about the details. If you can commit to doing the little things right, it carries over into the rest of your game.

1️⃣ General Warm-Up (3-5 Minutes)

The goal here is simple: raise the heart rate and get blood flowing. Instead of timing it, we use a set distance—it’s easier to track and keeps everyone accountable.

Exercises We Use:

• Light jogging
• High knees
• Jumping jacks or skaters
• Butt kicks
• Quick feet (10 reps, turn, repeat)
• Grapevine
• Hamstring and quad stretches
• Arm circles and shoulder rolls
• Calf stretch and other targeted stretches

2️⃣ Dynamic Stretching & Mobility (5 Minutes)

Unlike static stretching (holding a position), dynamic stretching keeps the body moving, improving flexibility without reducing power.

Key Dynamic Stretches:

• Leg swings (front-to-back, side-to-side) – Loosens hip flexors and hamstrings.
• Walking lunges with rotation – Engages quads, glutes, and core.
• Inchworms to push-up – Activates shoulders, core, and hamstrings.
• Arm swings and torso twists – Opens up the shoulders and spine.
• Lateral lunges – Improves mobility in the groin and thighs.

3️⃣ Sport-Specific Drills (3-5 Minutes)

Now that our muscles are warm and loose, it’s time to get into game mode. This is where we focus on the fundamentals that directly translate to performance. We switch up drills, but the goal is always the same: sharpen the basics.

Examples of Sport-Specific Warm-Ups:

• Basketball: Defensive slides, quick dribble drills, light layup reps.
• Soccer: Short passing drills, fast footwork ladders, light dribbling.
• Football: High knees with resistance bands, acceleration sprints, quick cuts.
• Baseball/Softball: Light throwing and catching, rotational torso twists, short sprints.
• Field Hockey: Passing and receiving boxes, elimination moves.

Bonus: Cooling Down (If You Have Time)

I’ll be honest—we don’t always have time for a proper cooldown at practice. But I encourage my players to take a few minutes on their own. If you can work it in, a good cooldown includes:

• Light jogging or walking to gradually lower the heart rate.
• Static stretching (holding stretches for 20-30 seconds).
• Deep breathing exercises like box breathing—great for both physical recovery and mental reset.

Final Thoughts

Every coach runs warm-ups differently, but the goal is always the same: keep athletes healthy and performing at their best. By following a structured, intentional warm-up, we can help our players stay on the field, court, or ice longer—and isn’t that what we all want?

To all the coaches out there—good luck this season! Let’s set our teams up for success, starting with the basics.

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About the author: 

Amy Masters is a sports mom, coach, and club administrator. She has been coaching youth sports for more than 10 years. She started Jr Lions Field Hockey, the youth recreation program for the Hunterdon County community growing it from 40 players in year 1 to 150 players by year 3. A few years later, she saw the love and competitiveness grow then started Omega Field Hockey Club serving NJ and PA players. Before coaching, she was a collegiate field hockey player for Lock Haven University. In her spare time (lol), she is head of marketing for iSport360 and the co-editor of the Youth Sports Survival Guide. The Youth Sports Survival Guide is the largest youth sports newsletter in the world.