Three Warm-up Drills to Get Your Athletes Engaged
When it comes to training athletes, you can never forget that they are playing a game at the end of the day because it is fun. And keeping a fun aspect in training is a great way to keep that idea alive. Introducing a fun game or new exercise is ideal for creating a more fun atmosphere and creating more engagement from the athlete. Here are a few warmups that I like to get athletes engaged and ready to go before a session!
Head, Hips, Knees, GO!
This one is always a hit from middle school to our College and Pro athletes. This is a straight-up competition with an even playing field. I have yet to have an athlete dislike this drill. Set up a cone between 2 athletes and take a 1-foot distance from the cone. They get into an athletic stance. The coach calls out head, hips, knees in whatever order and cadence they choose, on go, athletes compete to move the cone onto their side. You can incorporate a brief punishment for the loser, like squat jumps or a few pushups. I like to use this as an opportunity to sneak in some warmup for the day’s lift (Ex. Squat jumps for losers on lower body days, pushups on upper body days).
Knee Tag/Flag Grab
Both knee tag and a flag grab are generally the same concepts. You pair up athletes and establish an area they must remain in. Typically, I will set up a five yd x 5yd area for this drill. The goal is for the athlete to tag the other’s knee without getting their own tagged. For flag grab, it is the same idea instead you are trying to grab a flag or towel from the other athlete’s beltline. We will run a competition of first to 3 wins for both games. Depending on group size we will rotate athletes or run all three games congruently. Again, you can incorporate a brief punishment for losers based on per loss or for the entire series.
Tic-Tac-Toe
Setting up tic-tac-toe requires either tape on the ground or some rings that I usually use. The rings or tape, color-coordinated cones or flags to distinguish between the two teams. We split up athletes into two teams, with three cones/flags next to their line. Each team will line up 10-15yds away from the “board.” Rules are the first athlete will pick up their cone, run, and place it in a ring. Second and third athletes do the same. if you do not win with the first 3 cones, put down the following athletes can move 1 of their team’s own cones into a space to try and win. You continue going until there is a winner.
Introducing even just one of these drills into your pre-workout warmup is a great way to bring up energy in a group. If you find kids dragging their feet and don’t have the energy, this will help get them excited about the training day ahead. Athletes of all ages enjoy a good old-fashioned game and competition to show their talent.
Read More: Animal Movements and Young Athlete
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Three Warm-up Drills to Get Your Athletes Engaged
When it comes to training athletes, you can never forget that they are playing a game at the end of the day because it is fun. And keeping a fun aspect in training is a great way to keep that idea alive. Introducing a fun game or new exercise is ideal for creating a more fun atmosphere and creating more engagement from the athlete. Here are a few warmups that I like to get athletes engaged and ready to go before a session!
Head, Hips, Knees, GO!
This one is always a hit from middle school to our College and Pro athletes. This is a straight-up competition with an even playing field. I have yet to have an athlete dislike this drill. Set up a cone between 2 athletes and take a 1-foot distance from the cone. They get into an athletic stance. The coach calls out head, hips, knees in whatever order and cadence they choose, on go, athletes compete to move the cone onto their side. You can incorporate a brief punishment for the loser, like squat jumps or a few pushups. I like to use this as an opportunity to sneak in some warmup for the day’s lift (Ex. Squat jumps for losers on lower body days, pushups on upper body days).
Knee Tag/Flag Grab
Both knee tag and a flag grab are generally the same concepts. You pair up athletes and establish an area they must remain in. Typically, I will set up a five yd x 5yd area for this drill. The goal is for the athlete to tag the other’s knee without getting their own tagged. For flag grab, it is the same idea instead you are trying to grab a flag or towel from the other athlete’s beltline. We will run a competition of first to 3 wins for both games. Depending on group size we will rotate athletes or run all three games congruently. Again, you can incorporate a brief punishment for losers based on per loss or for the entire series.
Tic-Tac-Toe
Setting up tic-tac-toe requires either tape on the ground or some rings that I usually use. The rings or tape, color-coordinated cones or flags to distinguish between the two teams. We split up athletes into two teams, with three cones/flags next to their line. Each team will line up 10-15yds away from the “board.” Rules are the first athlete will pick up their cone, run, and place it in a ring. Second and third athletes do the same. if you do not win with the first 3 cones, put down the following athletes can move 1 of their team’s own cones into a space to try and win. You continue going until there is a winner.
Introducing even just one of these drills into your pre-workout warmup is a great way to bring up energy in a group. If you find kids dragging their feet and don’t have the energy, this will help get them excited about the training day ahead. Athletes of all ages enjoy a good old-fashioned game and competition to show their talent.
Read More: Animal Movements and Young Athlete