Warm-Up Routine: The Importance of Warm-Up Exercises & Games For Kids Sports
Before playing sports or stretching, kids requisite a simple warm-up routine. The best warm-up exercises for kids are simple to do and easy to learn. They form the basis for a good game, training, or stretching session.
A good warm-up exercise can consist of almost any light to moderate aerobic activity, which moves a child's body but is not very physically demanding.
Why Are Warm-Up Exercises Important for Kids Sports?
A good warm-up routine is necessary to keep the muscles warm and prevent injuries.
- Warming up helps the body distribute oxygen to the training muscle groups.
- Warming up raises body temperature, reducing the risk of muscle and tendon injuries.
- Five-minute warming-up exercises increase blood flow to the training muscles.
- A dynamic warm-up expands the body's core and promotes blood flow to the muscles preparing for the activity.
- A proper warm-up routine prepares the cardiovascular system for future (more intense) physical activity.
Tips For Perfect Warm-Ups
Incorporate Dynamic Mobility: Dynamic stretches help to relax the muscles throughout the body. Dynamic stretching involves movement to stretch a muscle in exchange from a static holding position for a while.
Increase Heart Rate: The warm-up must be a bit strenuous so that the body can sweat easily, and the heart starts to beat faster.
Prepare Full-Body: Dynamic stretching is excellent for loosening up the whole body.
Movement-Specific Preparation: The main benefit is the activation of the muscles used during that day's activity to ensure your action is as effective as possible.
Increase Core Temperature: It's called "warming up" for a good reason. Due to increased blood circulation and elevated muscle temperature, the muscles become more flexible, which prevents strains.
Take At-Least 10-Minutes: According to research, blood flow increases to approximately 70 percent of optimal flow in these 10 minutes.
What is the Effect of Warming Up on Physical Performance?
A good warm-up routine can help improve sports performance. When you warm up, it increases blood flow and dilates capillaries. The oxygen in the blood is necessary for the muscles to perform optimally. As your body temperature rises, the oxygen your muscles need for intense activities becomes more readily available. It also helps your brain to be more focused and aids with coordination and reflexes.
1. Dynamic Warm-Up Exercises Before Kids Sports
A simple walk, march, or jog on the move or in one place can serve as an excellent warm-up activity for kids. You can also combine any of these types of movements:
- Dancing: Let kids do their movements on the music they love. Choreograph a simple dance to a favorite song for a team. It then becomes part of the pre-game ritual.
- High Knees:As you walk, raise your knees in the air. Intensify by increasing the arms' movements, such as touching the hands or elbows, or speed up the jogging.
- Butt Kicks:Such as knees raised in the opposite direction. Increase your running steps by bringing your foot down (sometimes this is easier to do while jogging).
- Arm Circles or Swings:Keep your arms straight from your shoulders and turn in small circles. Then enlarge the circles. Or swing your arms back and forth from your shoulder.
- Walking Lunges:Step forward with one foot and down with your knee at a 90-degree angle and your back leg extended. Then lift your back leg up and forward so that it is bent and forward. Continue to alternate lunges as you progress.
- Side Hops:Jump from one side of the imaginary line to the other with your feet together. Or jump back and forth on one foot.
- Jumping Jacks:When you plan to increase the warming-up exercises' intensity, include jumping jacks that will work your arms and legs and improve your daily routine.
- Grapevine:Walk or run sideways, crossing one leg in front of the other in an alternating form.
2. Best Warm-Up Exercise Games Before Kids Sports
Depending on your children's age, it can be challenging to get them to warm up or exercise properly. That's precisely when exercise and warm-up games for kids will be helpful. Kids will love getting into the exercise phase and will be ready to begin playing sports quite quickly.
- Tag
- Dance kids' party
- Hide and seek
- Obstacle Course
- Balloon ball
- Follow the leader
- Twister
- Hopscotch
- Sports game mimicking
3. Best Cool-Down Exercise After Kids Sports
Why are cool-down exercises crucial for kids after performing sports? Just as pre-sports exercises are essential for several reasons, post-sports exercises are also vital for cooling down.
- Walking
- Light running
- Arm stretching
- Chest stretching
- Core stretching
- Leg stretching
- Jumping jacks
- Swimming
Mental Warm-Ups: Boosts Kids Confidence For Sports
The apparent benefit of a warm-up is the physical aspect of ensuring that your body is warm enough for performing physical activity and preventing injury.
Here are some additional mental aspects of warming up for kids sports according to science:
- Mental Warm Up Release Stress & Anxieties
Many kids feel scared before playing a game. A solid warm-up can help children release some stress & anxiety and prepare them for activity. Encouraging fun ways, like allowing them to choose exciting music or workouts, can also help relieve stress. - Mental Warm Up Create Framework For The Game
In a sport, there are specific rules that create a structure for the game. A good warm-up routine will help kids adjust to a play-like environment. The time-varying exercise lets children know what they will endure in play. - Mental Warm Up Establish a Team Atmosphere
In team sports, an excellent warm-up routine allows all players to be on the same side from the beginning. A united warm-up activity brings the children together and encourages each other, thus bringing unity. - Mental Warm Up Shows Kids Are Prepared
If kids do occasional warm-up exercises or do not take advantage of them, they may encounter problems when playing. Teams with clear and focused warm-ups will be ready for the game. - Mental Warm Up Gives Motivation
Warm-up exercises are a good time for kids to gain extra confidence before the game. The trainer can encourage children to participate in warm-up exercises. Encouraging words or helping kids understand their good performance can help improve self-esteem. Kids will feel good about themselves before playing can help kids play at a high level. - Parental Support Encourage Kids
As a parent, you can always encourage your kids to do their best, whether in a warm-up or a game. When children step onto the playground for the first time and see their parents cheering them on, it means a lot. - Make the Game Entertaining
Sometimes, due to overemphasis on winning or participating, the fun of kids' sports may be lost. However, the mental warm up should be focused on having entertainment elements. Creating a warm-up with a gathering, ritual, or pre-game event can add more fun to kids' sport.
The Takeaway
Although some people might say 'it is just a warm-up,' a good warm-up routine is an integral part of kids sports. Youth coaches need to establish a solid warm-up routine during the exercise to help kids get ready for the game. Performing regular warm-up exercises can help prevent injuries while assisting kids in performing at their best.
If you're looking for fun activities and exercise programs for your kids and teens reach out to us atin New York. We're looking forward to working with you and your kids. Whether a novice or elite athlete, we got you covered with classes, after school, camps, the occasional Saturday night, private training or even celebrating a special event. We’re Building Tomorrow’s Leaders Today! Contact us today.
