10 Minute Dynamic Warm Up For Athletes

Two weeks ago I was asked to present a dynamic warm up to youth football and cheerleader coaches.   These coaches are graciously donating a TON of time to work with young athletes.

Typically, the coaches used the stretching protocols that they used in their playing days – static stretching.  That certainly isn’t a knock on them, it is just how things are usually done.  I was pumped to go over and share some time with these dedicated individuals!  Well…I did mostly just talking and Jeremy (the gym intern) did a lot of demonstrating!


Many of the coaches were furiously taking notes and drawing diagrams, so I offered to make a video to help them out (below).

10 Minute Sport Warm Up Protocol

  1. Warm Up (running a lap, jumping jacks, etc) – to get the heart rate slightly elevated and the blood flowing – 1 minute.
  2. Dynamic Warm Up – preparing the muscles and joints for increased range of motion during movement – 5 minutes
  3. Activation/General Physical Preparedness – high knees, bear crawls, shuffles, etc – 4 minutes
  4. Movement Preparation – for example, football would be stances and starts – part of practice drills.

In the video you will see basic dynamic movements that can be performed with athletes of any level.  I’ve seen some pretty crazy dynamic stretches, but as a former coach, they often lead to messing around at practice.

Included are unilateral dynamic movements utilizing multiple planes of motion.  This helps bridge the gap between stretching and general physical preparedness.

Dynamic Stretching Movements

NOTE:  Each walking movement should be performed for 10 yards and back.  A well organized team can get through this warm-up in under 10 minutes.

- Joe Hashey, CSCS -

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  • jhashey

    Reply Reply August 8, 2010

    [New Post] 10 Minute Dynamic Warm Up For Athletes – via #twitoaster http://synergy-athletics.com/effective-s

  • isaac seckora

    Reply Reply August 8, 2010

    dang this is awesome!!!! I LOVE IT!!! GOOD STUFF keep up the good work….wish you were around when i was in high school….i remember all the warmups we used to do we static….

    • Isaac, I’m glad you enjoyed! I had to rush the editing a bit to get it out – but I should have a much crisper video out with more movements and less talking in a few weeks!


  • Richard Taper

    Reply Reply August 8, 2010

    Great work Joe!!!

    Keep it coming.

  • Clement

    Reply Reply August 8, 2010

    Hi Joe, I’ve been looking for such a video for quite some time. Good on you to film this!

    For my warmup before lifting, I normally do jumping jacks, Cossack squats, reaching lunges, pushups, stickups and shoulder circles. Then, I get into the activation portion, which varies according to my training. Luckily I got it right!

    Do you get your athletes to static stretch after training? Because that’s what I do…

  • tom

    Reply Reply August 8, 2010

    I love the simplicity!


  • Franco

    Reply Reply August 9, 2010

    Just awesome…. I am one of the many that sometimes forgets to warm up and stretch before training and just do lighter set repetitions to get ready… this was a good awakening on how simple movements can get us ready for lifting.

  • Stephen

    Reply Reply August 10, 2010

    Great job, Joe.
    I always do and have my athletes do, as well, several different types of Dynamic Flexibility Training prior to a workout, along with dynamic mobility drilling specific to their sport.
    I’ve never felt better as an athlete than when I started using dynamic mobility about 10 years ago.
    I am 60 (and a half) years old now.
    Thank you so much for the great post.

  • Tom

    Reply Reply August 10, 2010


    Wasn’t there a stretch for the hamstring? I think it was called the “dinosaur walk”? You had to step out, raise the back leg up until your body formed a small T, balance on the leg that was forward, and touch the toe of the forward plant foot.


    • Yes T-pain, I cut it out of this one since it is for youth football leagues – but I like that one with the high schoolers along with the tin soldiers.

      I should get another video up next week of more movements for you to chose from.

      You have the dino walk right, just make sure they use the opposite hand to touch the toe.


  • while this is all great material what i’ve gotta comment on is your mobility. joe you can freakin move man! very impressive!! thanks for the fantastic content as usual man, much appreciated.

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