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 · Footwork
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
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