8-Minute Dynamic Warmup
Strength & conditioningCage / Gym8 minAges 9-12, 13-15, 16+1-30 playersIntensity: lightPitch Smart OK
Standard dynamic warmup gating any throwing or speed work.
Your job today
Eight minutes of movement before we throw or sprint. Light jog, skips, leg swings, arm circles — wake everything up.
What good looks like: Break a light sweat. Feel loose, not tired. Nobody throws or runs full speed until this is done.
Why it matters: Cold muscles get hurt. This is how we protect your arm and legs so you can train at full speed for years, not just one season.
How it works
8-minute dynamic warmup sequence: jog, skips, lateral shuffles, leg swings, lunges, inchworms, arm circles, and band pull-aparts. Must complete before throwing or speed assessments.
- Reps / rounds
- 1 round through sequence
- Rest between sets
- 0s
- Space needed
- 15x15ft
- Coaches
- 0-1
Setup
- Clear 15x15 ft
- Run sequence in order
Run the drill
- Jog 60 sec
- A-skip 30 sec
- B-skip 30 sec
- Lateral shuffle 30 sec each side
- Leg swings 10 each
- Lunge w/ rotation 8 each
- Inchworms x 5
- Arm circles + band pull-aparts 30 sec
Coaching cues
- Light, then build
- Quality positions
Common mistakes
- Skipping arm prep
- Going to max effort
Scoring
Track (none).
Safety
- gates throwing
- gates max effort speed
- TEEN_STRENGTH_FREQUENCY: Strength training for teens should be limited to 2–3 sessions per week on nonconsecutive days. Begin every session with 5–10 minutes of dynamic warmup. Stop immediately on pain or popping sensation and report to a trusted adult.
Source
Author: platform · Status: Published · Last reviewed 2026-05-26