Before they start a running workout or begin a soccer, basketball, or other sports practice, kids should do some warm-up exercises to get their muscles warmed up and ready to go.
A proper warm-up can not only improve their performance, but also help reduce their injury risk. When I do warm-up exercises with kids in the community track team I coach, it definitely gets them both mentally and physically ready for our practice.
A pre-run warm-up doesn’t have to be complicated or lengthy. Kids can just do a few simple exercises to get warmed up and excited to start their run or practice. Here are warm-up exercises for kids to include before a kids’ workout, run, sports practice or game.
High Knees
This high knees exercise will help warm-up kids’ entire body, especially their hips, quads and hamstrings. It helps kids engage their core and increases their heart rate, to get ready for more vigorous exercise.
High knees are also a good exercise to help improve strength, coordination, and flexibility.
1. Stand with feet hip-width apart and arms at a 90-degree angle, at the side.
2. Lift the left knee up to the chest.
3. Switch to lift the right knee to the chest. Continue the movement, alternating legs. The movement can be done at different speeds, anywhere from a slow (marching) to fast running pace, depending on the kids’ fitness level.
4. Have kids repeat Steps 2 and 3 until they’ve done 30 to 60 seconds of high knees.
Opposite Toe Touches
Opposite toe touches are another simple exercise that will get kids’ core and upper body warmed-up. Here’s what to do:
1. Have kids stand with their feet a little wider than shoulder-width apart and their arms stretched out in “T” formation.
2. Bend at the waist and touch the left toe with right fingers.
3. Look up to the ceiling (or sky) following the left arm which should be pointing up.
4. Return to the starting position and bend at the waist again.
5. Reach down with the left hand to touch your right toes with the right arm stretched up. Repeat the right/left cycle 10 times.
Jumping Jacks
Kids love to do jumping jacks and they’re a fantastic warm-up exercise. Here’s what to do:
1. Have kids stand with their feet together, knees slightly bent, and arms at their sides.
2. Jump while raising the arms and bringing the legs out to the sides. Try to get the legs about shoulder-width apart or slightly wider.
3. As they’re moving their legs out, they should raise their arms up over their head.
4. Land on the forefoot and bring the arms to the sides, returning to the starting position.
5. Go back and repeat Steps 2-4. Do 20 jumping jacks as part of a warm-up.
Squat
Squats are a fantastic warm-up exercise because they engage the hips, glutes, quads, hamstrings, and even the core. Here’s how to do a squat properly.
1. Stand with feet shoulder-width apart.
2. Extend arms out straight, with palms facing down
3. Bend the knees and push the butt and hips out and down behind as if sitting on a chair.
4. Keep the weight on the heels and make sure the knees don’t go past the toes. The heels should remain on the ground for the entire move.
5. Lower down until the thighs are parallel to the ground. Make sure to keep the torso upright while squatting down.
6. Straighten the legs and squeeze the butt while returning to a standing position. Bring the arms to the side on the way up, keeping the shoulders back.
7. Do 15 reps as part of a pre-activity warm-up.
Walking Lunges
Walking lunges are the same as basic standing forward lunges, except that you alternate legs and you keep walking (moving) forward. Here’s what to do:
1. Make sure kids start by standing with good posture. The feet should be hip to shoulder width apart, and the arms should be resting at the sides.
2. Take a big step forward with the right leg, keeping the upper body as straight as possible.
3. Lunge until the front thigh is parallel to the ground and the back knee is close to the floor.
4. Both knees should be bent at approximately 90 degrees. Make sure the front knee doesn’t go past the toes.
5. Keep looking straight ahead, and don’t look down.
6. Bring up the back leg and step forward, then repeat moves from step 2, alternating legs.
7. Do 10 lunges out, then turn around and do 10 back to the start.
More on Kids Running
- Running Games for Kids
- How Parents Can Support Kids’ Running
- Running Shoes for Kids
- Kids’ Marathon Running Challenge
- Benefits of Running for Kids
Running coach Christine Luff is an ACE-certified personal trainer and youth fitness specialist. Some of her favorite coaching moments have been seeing kids on her running team cross their very first finish line. Her book, Run for Good: How to Create a Lifelong Running Habit, is available on Amazon.
