How To Warm Up For High School Sports: 54 Useful Exercises!

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Learning how to warm up for high school sports builds the cornerstone of athletic performance and injury prevention.

Over the years, I’ve refined a warm-up theory that incorporates mobility, muscle activation, and strength-building exercises to prepare athletes for the demands of competition.

This approach not only enhances athleticism—focusing on speed, strength, and coordination—but also helps develop movement skills that promote long-term health and resilience.

The beauty of this warm-up is its flexibility. You can pick and choose exercises from the list depending on how much time you have, but the comprehensive structure ensures every athlete is primed for success.

If you’re looking for a proven method for how to warm up for high school sports, this routine will keep athletes’ bodies healthy and prepared for the diverse challenges of various sports.

Benefits of a Full-Body Warm-Up for High School Athletes

A structured warm-up primes the body for intense activity by increasing blood flow, activating key muscle groups, and improving flexibility. Additionally, it enhances mental focus and reduces the likelihood of injury by preparing joints and muscles for high-impact movements.

The following dynamic warm-up routine incorporates bodyweight exercises, mini-band drills, and movements tailored to athletes in any sport. It is not a complete or exhaustive list, but it includes many of my favorite options that I’ve found effective over the years.

Depending on how much time you have, you can combine and adapt these exercises to suit your needs.

These exercises will not only prepare you for the demands of sports but also build a foundation of strength, speed, and mobility that is transferable to a wide range of athletic disciplines.

General Warm-Up Guidelines

Duration: 15-20 minutes
Equipment Needed: Mini-bands (optional), mats (optional)
Structure: Progress from general to sport-specific movements
Focus: Full-body activation, dynamic stretching, and light strengthening

The Best Warm-Up Routine for High School Sports

Performing a Mini-Band and Bodyweight Muscle Activation routine before dynamic stretches is step for high school athletes.

This sequence primes key muscle groups, improves movement quality, and enhances stability while reducing the risk of injury.

By waking up underactive muscles and increasing blood flow, these low-impact exercises prepare the body for dynamic movements and ensure better performance during sports-specific activities.

Step 1: Mini-Band and Bodyweight Muscle Activation (7-10 Minutes)

This phase focuses on activating key muscle groups to prepare for dynamic movements.

Combining mini-band resistance, bodyweight exercises, and isometric holds ensures the body is primed for performance while reducing the risk of injury.

I suggest you pick around 10-15 total, if you have the time.

Bird Dogs (8-10 reps each side):
- Start on all fours. Extend one arm and the opposite leg, keeping your core tight and back flat. Pause briefly, then return to the starting position. Improves balance, core stability, and coordination.
Glute Bridges (10-12 reps):
- Lie on your back with your knees bent and feet flat. Press through your heels and lift your hips until your body forms a straight line from shoulders to knees. Squeeze your glutes at the top and lower slowly. Activates glutes and hamstrings.
Dead Bugs (8-10 reps each side):
- Lie on your back with arms extended above your chest and legs bent at 90 degrees. Lower one arm and the opposite leg toward the ground, keeping your core engaged. Return to the starting position and switch sides.
Clamshells (10-12 reps each side):
- Lie on your side with knees bent and feet together. Open your top knee while keeping your feet connected, then slowly lower it back down. Use a mini-band above your knees for added resistance to strengthen hip abductors.
Monster Walks (10 steps forward/backward):
- Place a mini-band above your knees. Bend slightly at the knees and hips, maintaining tension in the band. Take small, controlled steps forward and backward, engaging the glutes and outer thighs.
Lateral Band Walks (10 steps each direction):
- Keep the mini-band above your knees. Step laterally to one side, keeping tension in the band and your knees slightly bent. Return and repeat in the opposite direction to activate hip abductors.
Bodyweight Squats (10-15 reps):
- Stand with feet shoulder-width apart. Lower into a squat, keeping your chest upright and knees aligned with your toes. Return to standing. Bodyweight squats warm up the quads, hamstrings, and glutes while reinforcing proper squat mechanics.
High with Shoulder Taps (10-12 taps):
- Start in a High plank/push-up position with hands under shoulders. While keeping hips steady, tap one shoulder with the opposite hand. Alternate sides to engage the core, shoulders, and chest.
Forearm Plank (30-45 seconds):
- Maintain a straight line from head to heels, engaging the core, glutes, and shoulders.
High Plank (30 seconds):
- With hands under shoulders, hold a strong plank position while keeping hips level and core tight.
Split-Stance Isometric Lunges (20-30 seconds per leg):
- Lower into a deep lunge, holding with the back knee hovering above the ground to engage quads, glutes, and core.
Tiptoe Squat Hold (20-30 seconds):
- Rise onto your toes and hold a squat position, focusing on calf activation, balance, and lower-body stability.
Mountain Climbers (10-20 seconds):
- Begin in a high plank position with hands under shoulders and body in a straight line. Quickly alternate driving your knees toward your chest in a controlled, rhythmic motion. Focus on maintaining core engagement and steady shoulders throughout to build strength, coordination, and cardiovascular endurance.
Side-Lying Hip Raises (8-10 reps per side)
- Lie on your side with your knees bent and a mini-band above your knees. Raise your hips off the ground while pressing your top knee upward. This activates the glutes and strengthens the lateral hips.
Prone I-Y-T-W Lifts (5 reps per position)
- Lie face down on the ground with arms in an “I” “Y,” “T,” and “W” shape. Lift your arms slightly off the ground in each position, engaging the scapular muscles and rear delts for shoulder stability and posture.
Reverse Lunge to Knee Hug (8-10 reps per leg)
- Step back into a reverse lunge, lowering until your back knee is just above the ground. Push through your front heel to return to standing, immediately bringing your back knee forward and up to your chest. Hug the knee tightly to deepen the stretch in your hip. This dynamic movement activates the glutes, quads, and core while improving hip mobility and balance.
See-Saw Lunge (8-10 reps per side)
- Start standing tall with feet together. Step forward into a lunge, lowering until your front knee is at 90 degrees. Push off your front foot and step immediately into a reverse lunge with the same leg. Alternate sides or complete all reps on one leg before switching. This flowing movement engages the glutes, quads, and hamstrings while improving stability and coordination.
Cossack Squat (8-10 reps per side)
- Stand with feet wider than shoulder-width apart. Shift your weight to one side, bending your knee while keeping the opposite leg straight. Lower as far as your mobility allows, keeping your chest upright and heel grounded. Return to the starting position and repeat on the other side. The Cossack squat improves hip, ankle, and knee mobility while activating the glutes, hamstrings, and adductors.
Bodyweight Tibialis Raise (12-15 reps)
- Stand with your back against a wall and feet about 6 inches away from it. Keep your heels on the ground and lift your toes toward your shins as high as possible. Lower slowly back down and repeat. This targets the tibialis anterior, improving ankle strength, knee health, and lower-leg resilience.
Prone Swimmers (10-12 reps)
- Lie face down on the ground with arms extended in front of you and legs straight. Lift your arms and legs slightly off the ground. Move your arms in a sweeping motion to your sides, then back to the starting position, mimicking a swimming stroke. Keep your movements controlled and focus on squeezing your shoulder blades together. This strengthens the back, shoulders, and glutes while improving mobility and posture.
Side Plank (30-60 seconds per side)
- Lie on your side with legs stacked or staggered for balance. Place your forearm directly under your shoulder and lift your hips, forming a straight line from head to heels. Engage your core, glutes, and obliques to maintain the position. For an added challenge, lift your top leg or hold the position longer.
Glute Bridge with Eccentric Hamstring Slide (10-12 reps)
- Lie on your back with your feet flat and knees bent. Lift your hips into a glute bridge position. Slowly extend both legs forward until your legs are fully extended and grounded. Then, bring your legs back to the starting position. This activates the glutes while strengthening the hamstrings through eccentric loading, improving posterior chain strength and mobility.
Donkey Kicks (10-12 reps per leg)
- Start on all fours with your hands under shoulders and knees under hips. Keep your knee bent at 90 degrees and lift one leg upward, driving the heel toward the ceiling. Squeeze your glutes at the top, then lower the leg without touching the ground. Alternate sides. Donkey kicks are excellent for glute activation and hip stability.
Prone Supermans (10-12 reps)
- Lie face down on the ground with arms extended forward and legs straight. Simultaneously lift your arms, chest, and legs off the ground, squeezing your glutes and lower back. Hold briefly at the top, then lower with control. This movement strengthens the lower back, glutes, and shoulders while improving posture and overall core stability.
Single-Leg Deadlifts (8-10 reps per leg)
- Stand tall and shift your weight onto one leg. Hinge at the hips, lowering your torso and reaching your opposite leg behind you while keeping your back flat. Reach toward the ground with your hands while maintaining balance. Return to standing by driving through your planted foot. This exercise enhances balance, glute strength, and hamstring activation.
Lateral Lunges (8-10 reps per side)
- Stand with feet hip-width apart. Take a wide step to one side, keeping your toes pointed forward. Bend the stepping leg while keeping the opposite leg straight, lowering your hips into a deep lunge. Push off the bent leg to return to the starting position. Focus on keeping your chest upright and your weight evenly distributed. Lateral lunges target the glutes, quadriceps, and inner thighs while improving hip mobility and lateral stability.
Terminal Knee Extensions (TKEs) (10-15 reps per leg)
- Anchor a resistance band at knee height to a sturdy object. Loop the band behind one knee and step back to create tension. Start with the affected leg slightly bent. Straighten your knee fully by contracting your quadriceps, then slowly return to the starting bent position. Repeat for the desired number of reps before switching sides. TKEs specifically strengthen the vastus medialis oblique (VMO) muscle, a critical stabilizer of the knee. This exercise improves knee joint stability, supports injury prevention, and enhances rehabilitation from knee injuries.
Downward Dog Toe Taps (8-12 reps per side)
- Start in a high plank position with hands under shoulders and feet hip-width apart. Push your hips back and up into a Downward Dog position, creating an inverted “V” shape. While keeping your core engaged, lift one hand off the ground and reach it toward the opposite foot, lightly tapping your toe or ankle. Return to the starting position and alternate sides. This dynamic exercise combines a stretch for the hamstrings, calves, and shoulders with core activation and balance. It improves mobility, enhances coordination, and strengthens the upper and lower body simultaneously.
Single-Leg Glute Bridge (8-10 reps per leg)
- Lie on your back with one knee bent and your foot flat on the ground, while the other leg extends straight. Push through your grounded heel to lift your hips, forming a straight line from shoulders to knee. Squeeze your glutes at the top, then lower slowly. Repeat on one side before switching legs. This exercise targets the glutes, hamstrings, and core, helping to correct imbalances and enhance single-leg strength and stability.
Hip Controlled Articular Rotations (CARs) (5-6 slow rotations per side)
- Stand or kneel on all fours. Slowly lift one knee to the side (as in a fire hydrant), then rotate it backward and downward in a controlled, circular motion. Reverse the direction for the remaining reps. Keep your spine neutral and avoid twisting. Hip CARs improve joint mobility, strengthen the surrounding musculature, and enhance control and range of motion in the hips, crucial for athletic performance and injury prevention.

Step 2: Dynamic Stretches with Integrated Movement Skills (10-12 Minutes)

Combine stretches with movement patterns to enhance mobility, coordination, and athletic readiness.

Walking Knee Pull to Tiptoe (1 length):
- Pull one knee toward your chest while balancing on the opposite leg, then rise onto the toes of the supporting foot. This stretches the hip flexors while engaging the calves and improving balance.
High Knees Progression (3 lengths):
- 1st Length: Single-leg high knees (one leg per half length), focusing on form and coordination.
- 2nd Length: Perform low-high knees with quick, controlled steps.
- 3rd Length: Perform standard high knees, emphasizing height and rhythm.
Walking Quad Stretch with Overhead Reach (1 length):
- Pull one foot to your glute with one hand while extending the opposite arm overhead to stretch the quadriceps and hip flexors.
Butt Kicks Progression (3 lengths):
- 1st Length: Single-leg butt kicks (one leg per half length), focusing on form and coordination.
- 2nd Length: Perform low-butt kicks with quick, controlled steps.
- 3rd Length: Perform standard butt kicks, emphasizing height and rhythm.
Hamstring/Calf Scoops & Overhead Extension (1 length):
- Extend one leg forward with the heel on the ground, scoop the air toward your toes, and then extend your arms overhead to engage hamstrings, calves, and shoulders.
Toes Up Skips (1 length):
- Skip forward lightly, emphasizing a springy motion and pulling your toes upward on each step to engage the calves and improve ankle mobility.
Walking Hip Hurdles Forward/Backward (1 length each):
- Mimic stepping over hurdles with one leg at a time while moving forward, then repeat the movement while walking backward to enhance hip mobility and balance.
Single-Leg Deadlift to Reach (1-Length, Alternating Legs):
- Balance on one leg, hinge forward at the hips while reaching toward the ground with both hands. Return to standing to activate the glutes, hamstrings, and core.
Frankenstein Kicks (1 length):
- Swing one leg straight up in front while reaching the opposite hand toward the toes. Alternate sides to dynamically stretch the hamstrings.
Backpedal with Short Steps (1 length):
- Take quick, short steps backward in a low athletic stance, engaging the core and lower body while focusing on balance and control.
Light Power Skips (1 length):
- Perform explosive skips forward, driving one knee upward while pushing off the opposite foot. Land lightly to build rhythm and develop power.
Standing Figure-4 Stretch with Knee Pull (1 length):
- Pull one ankle across and over the opposite knee into a figure-4 position. Hold briefly for balance and to stretch the glutes and hips.
Runner’s Lunge with Rotation or World’s Greatest Stretch (1 length):
- Step into a deep lunge, placing one hand on the ground and rotating the torso toward the lead leg. This stretches the hips, hamstrings, and thoracic spine.
Lateral Bounds (½ length each direction):
- Jump laterally from one leg to the other, landing softly to enhance lateral power and stability.
Side Shuffles (2 lengths):
- Move laterally with a low athletic stance, keeping your knees slightly bent to engage the hip abductors and adductors. Maintain a controlled pace to ensure proper form.
Carioca (2 lengths):
- Perform a lateral Carioca step, crossing one leg in front and then behind the other. Focus on maintaining coordination and hip mobility throughout the movement.
Side-to-Side Groin Stretch (1 length):
- In a wide stance, shift your weight side to side to stretch the groin and inner thighs.
Skater Hops & Hold (1 length):
- Perform lateral single-leg hops, pausing briefly for balance after each hop.
Continuous Skater Hops (1 length):
- Perform continuous lateral hops from one leg to the other without pausing, maintaining rhythm and balance.
Backpedal with Long Steps (1 length):
- Move backward with controlled, elongated steps. Maintain an upright posture, weight on the balls of your feet, and slightly bent knees to engage the glutes and hamstrings.
Inchworm to Plank (5 Reps):
- Walk your hands forward into a plank position, hold briefly, then walk your feet toward your hands to stretch the hamstrings and engage the core.
Leg Swings (forward/backward, side-to-side):
- Swing one leg at a time to loosen the hips dynamically.

Step 3: Light Plyometrics & Sport-Specific Movements (5-7 Minutes)

-Incorporate dynamic drills and low impact plyometrics to improve athletic performance and reaction speed.

Standing Depth Drops (Single-Leg and Two-Leg, 5 reps each):
- Step off a low box or platform, landing softly with knees bent to absorb impact.
Pogo Jumps & Increasing Intensity Runs (3 sets):
- Perform quick, springy vertical jumps followed by progressive runs at 60%, 70%, and 80% intensity.
Fake Forward Fall to Sprint (5 reps):
- Start in a tall stance, lean forward slightly as if falling, then explode into a sprint.
Box Cone Reaction Drills (1-2 numbers/colors, ending with sprint):
- Respond to verbal or visual cues (e.g., colors or numbers) by running, shuffling, or sprinting to specific cones.
Tennis Ball Reaction Drills (with coach or partner):
- React to a dropped tennis ball by sprinting to catch or retrieve it, focusing on speed and reaction time.
Forward/Backward/Slide/Down/Up Reaction Drill:
- React to cues by changing directions and incorporating movements such as forward sprints, backpedals, lateral shuffles, and up/down motions to simulate game-like scenarios.
Sideline Foot Fire Drills with Run/Backpedal (1-2 lengths):
- Alternate quick foot movements such as two-leg foot fire, scissors, and side-to-side hops. Follow with short runs or backpedals to engage fast-twitch muscles.
Reactive Deceleration Lunge Falls (6-8 reps per leg)
- Start standing upright with feet together. Lean forward slightly as if falling into a forward lunge, letting gravity guide your movement. Catch yourself by stepping forward into a controlled lunge position, keeping your core engaged and your knee aligned over your foot. Push off your front foot to return to standing and repeat. This exercise emphasizes reactive strength, eccentric control, and the ability to stabilize quickly, making it ideal for improving athletic performance and reducing injury risk during sudden directional changes.

Why This Warm-Up Routine Works for High School Athletes

This warm-up balances dynamic movement, strength activation, and plyometric readiness to prepare athletes for high-intensity sports. It ensures muscles and joints are fully engaged while improving neuromuscular coordination, balance, and flexibility.

By consistently using this routine, athletes can enhance their overall athleticism, reduce the risk of injury, and build foundational movement patterns that transfer across sports.

Encouraging athletes to focus on proper form and gradual intensity increases during their warm-ups will help them build habits that lead to long-term performance improvements.