As a youth sports coach there are so many fundamentals to teach young athletes throughout a season in a short amount of time. Often times the warm-up routine is something that gets quickly glossed over with very little emphasis in practice. It defiantly shows with some teams on game day where you have kids doing their own thing, which can sometimes resemble horseplay prior to the start.
Is a warm-up routine necessary for youth sports? Yes, the warm-up routine is needed to help the muscles get warm to prevent injury. Having a dynamic warm-up increases the body’s core and helps blood flow to the muscles preparing for activity. Not only does it help kids physically prepare for the game, but psychologically as well.
What makes for a good warm-up?
- Incorporating Dynamic Stretching- this helps loosen the muscles of the entire body. Dynamic stretching utilizes movement to get muscles stretched out versus a static position of holding for a period of time.
- Get the Heart Rate Up- A warm-up should be somewhat strenuous to allow for the body to work up a light sweat and get the heart pumping.
- Full Body- Dynamic stretching is great in getting the entire body loose.
- Last at least 10 Minutes- According to the Children’s Hospital and Research Center Oakland, the blood flow increases to around 70 percent of the optimal flow in that 10 minutes.
Does a Warm-up Improve Performance?
A good warm-up routine can help improve athletic performance. When you warm up it helps the blood flow and expands the capillaries. The oxygen within the blood is necessary for muscles to perform at an optimal level. As your body temperature increases the oxygen becomes more readily available, which your muscles need during high intensity activity. This also helps your brain to be more focused and able to help aid with coordination and reflex.
Warming Up for a Mental Edge
The obvious benefit of warming up is for the physical aspect to make sure that your body is warm, ready to engage in the physical activity, and preventing injury. Here are some additional mental aspects of warming up:
Release the Jitters
Many kids have some semblance of anxiety prior to the start of the game. I discuss this further in this post: Helping Kids Through Performance Anxiety in Sports. Having a solid warm-up can help the child release some of those jitters to help them be ready for the action.
Working up a good sweat and taking part in some of the fundamentals of the sport will help ease the child while reminding them of the skills they’ve learned in practice. Warm-ups don’t have to be drudgery. Encouraging fun ways that the kids can get involved in the routine like allowing them to select music or an exciting drill can help break the tension.
Creates Structure
Within a sport, there are certain rules to the game, which generates a structure to the game. If kids are running around without purpose prior to the game it’s going to make it harder for them to transition into game mode.
A proper warm-up routine helps the kids adjust to adapting to a game like atmosphere. A timed routine with a change of pace allows kids to get a feel for what they will be enduring within the game.
Establishes a Team Atmosphere
In team sports, a warm-up routine can get all the players on the same page from the beginning. A uniform warm-up where kids are grouped together and encouraging one another brings unity. If kids are free to do whatever they want it can set a tone of individualism which can carry over into to the game.
Shows they’re Prepared
I’ve always been a big believer that how you practice is how you’re going to play. Kids aren’t able to turn an on and off switch when they step into the game. If they’re casual going through warm-ups or not utilizing them to their advantage, it’s likely that they’ll struggle during game play.
Teams that come out with crisp, focused warm-ups well be ready for the game. When I observe a chaotic warm-up routine, I wonder how well they practiced on other aspects of their game.
Motivation
Warm-ups can be a great time for kids to get that extra confidence burst before the game. Coaches can encourage kids while they’re participating in warm-ups. Words of encouragement or helping kids recognize what they’re doing well can aid in boosting self-esteem. If a child starts pre-game by feeling good about themselves, it can help them to play at a high level.
This can also be a time to teach or run through scenarios or plays prior to the game as one last refresher. If kids have an understanding of their expectations and roles during the game, it can alleviate thinking errors. You may enjoy my related post: How a Coaches Sandwich Technique Improves Parenting and Success..
Parents Support
As parents we can encourage our kids to give their best at all times regardless if it is warm-ups or the game. When kids first step out on the playing surface and seeing their parents cheering them on it means the world to them. See me related post:
Makes the Game Enjoyable
Sometimes the fun can be lost in kids sports, through the over emphasis of winning or competition. I discuss this further in my post: Are youth sports too competitive? Even-though the warm-up routine should be focused, an element of fun should be incorporated. With that being said, kids tend to emulate their favorite teams and athletes with their latest trends.
More and more teams have created unique pre-game rituals that have added to the fun of the sport. Creating a warm-up with a pre-game huddle, ritual, or event can bring more joy to the sport for the kids.
Final Thoughts
Although some may say, “it’s just a warm-up” warm-up routines are an important part of kids sports. Youth coaches should be creating a solid warm-up routine during practices to help the kids be ready to play. A warm-up routine will help minimize injury while helping kids perform at their best.