Game version
Warm-up leader: take turns calling the next move in the sequence while everyone copies.
Prep-and-Protect Warm-Up Sequence
A full injury-prevention warm-up for teens: jog, mobility, strength, landing and cutting in one 15-minute flow. Do it before every session.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Jog and side-shuffle 2 minutes; leg swings and lunge reaches 2 minutes.
Core: Full. Do it before every session.
- Ages
- 13 and up
- Time
- 15 min
- Players
- Just you
- Space
- Yard or field
- Bring
- Cones, mat
- Level · skill
- Advanced · Running Form
The steps
How it works
- Jog and side-shuffle 2 minutes; leg swings and lunge reaches 2 minutes.
- Squats, side planks and hamstring lowers: 1 set each, 3 minutes.
- Snap-downs and hops with stuck landings: 3 minutes.
- Controlled cuts and build-up runs: 4 minutes.
Coaching point
Every rep, knees over toes.
Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (shorter), Core (full), More (add a balance). Do it before every session.
Story
You are a superhero putting on armor, piece by piece.
My best
Beat your own count
Do it before every session. Only your own number counts: today against last time.
Practice makes progress
Print it now, or save it free
Free for families and teams
Save this drill to your child or team, free
Sign up and the free cross country week for this age opens in your child's planner, kept to healthy limits. A coach can send this drill to the whole team as homework, and parents see every session logged.
14 days free for a family, no card · Running a team is always free
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An email from you to the coach, with the words ready. Nothing is tracked and nobody is rewarded.