Children and teens are involved in a myriad of physical activities and sports. Whether they are at a competitive or recreational level, the basic physical requirements are the same. To achieve optimal training levels, exercises must prepare the athlete for the best physical outcome. The safest way to begin higher levels of training is with a proper warmup, which is a crucial piece of preventing injuries.

When people hear the term “warmup” in relation to physical activities, they generally think of stretching, specifically static stretching, which involves holding a certain position for a set amount of time. While stretching is beneficial, the type of stretching before the actual activity or sport is key. Experts in sports medicine recommend a warmup that consists of dynamic stretching. This type of stretching involves moving your body through your range of motion while gradually increasing speed and reach.

During a warmup consisting of dynamic stretching, the body is gently prepared for the more intense activity or sport to come. This should involve movements similar to those in your activity or sport but initially at a much lower level. As speed and intensity gradually increase, muscle temperature and heart rate increase. The increase in blood flow helps loosen joints and supplies the muscles with oxygen, which helps them work more efficiently throughout the activity.

The end of a workout is the best time to work on static stretching. When muscles are warmed up properly, they are pliable, and therefore, flexibility can be gained without overstretching. Maintaining good flexibility is also important in injury prevention, but it's important to note that you don’t have to be overly flexible for this to happen. Moving through a healthy range of motion is enough. Overstretching can counteract the strength gained through the activity.

The SKILLZ program class format was designed with this in mind. Since the foundation is rooted in martial arts, preparing the body, no matter the age, is essential to achieving the skills required for further training. Each class begins with a set of movements that prepare the body for the skill-building drills that will follow. Once this part of the class is complete, students go through a set of stretches that help increase their flexibility and work through any muscles that may have tightened up during class. Throughout the class, the instructors make corrections to any movement to ensure proper execution.

Since so many children and teens are involved in physical activities and sports today, coaches must teach them the proper way to prepare their bodies for the workout ahead. Many do not warm up enough and many do their warmups incorrectly. Taking time to teach children and teens the correct way now will help prevent injuries and give them a basic understanding of caring for their bodies in future athletic activities.

Additional Resources:

1. Dynamic Stretching and Sports Performance
2. The Benefits of a Proper Warm-Up
3. Static vs. Dynamic Stretching
4. Proper Warm-Up Techniques for Youth Athletes
5. Preventing Sports Injuries in Kids



Written with the assistance of AI