Print and Post Dynamic Warm Ups — American Coaching Academy

Set the Tone For Your Practice with an Efficient 5 Minute Dynamic Warm-Up

The first 5 minutes of practice are the most important, regardless of sport, age, or level.

Your approach to warming up your athletes sets the tone for your entire practice.

If your warm-up is organized, deliberate, and productive, your athletes will be able focus their mind and body for practice or a game.

If your warm-up is a few laps, some stretches, and an opportunity for your athletes to socialize as they go through some motions, then you might as well have lost the first 15 minutes of practice. (Poof!)

Good Warm-Ups = Good Practices

An effective warm-up not only reduces the likelihood of injury, but it also directly impacts an athletes ability to perform to their maximum potential.

So, how can you ensure a productive warm-up?

We’ve come up with a tool for busy (but dedicated) coaches:

The secret to fitting in meaningful warm-ups into your practices is efficiency.

We feel that our Warm-Up Stations model is highly effective for youth athletes & coaches.

Here’s the big picture: Each 5 minute dynamic warm-up routine consists of 5 exercise stations, the kids move from station to station following the exercise posters.

Kids can move at their own pace and begin right away when they arrive to maximize productivity.

That means that you can carve out a few more focused minutes of individualized instruction as the kids complete the warm-up circuit.

Say goodbye to kids standing around waiting for teammates or kids goofing off and causing trouble before practice begins.

Here is What's Included:

25 Printable Exercise Posters

We’ve selected 25 dynamic warm-up exercises specifically designed for youth athletes.

Each exercise has a companion printable poster for you to post & the kids to reference.

There is an illustration of the exercise, along with a full written description and coaching tips.

That means that kids can quickly glance at the poster and know exactly what they are supposed to be doing at any given station. (no standing around!)

25 Expertly Designed Dynamic Warm-Up Routines

Each warm-up routine is comprised of 5 exercises that go in a specific progression.

In addition to the individual workout posters, we also provide one-page "at a glance" warm-up routine printable for all 25 warm-up sequences.

Here's The Strategy:

Print
Print out the 5 Exercise Posters that correspond to the warm-up routine you selected. The posters print right from your home or office printer onto standard 8.5 x 11 inch paper.
Post
Post the warm-up posters around your space (gym or field) to make 5 separate “Warm-Up Stations”.
Warm-Up!
As your athletes arrive, have them begin at the first station and move through all 5 exercises at their own pace. After they are finished, have a transition drill ready to go that kids can join once they are done with their warm-up.

Dynamic vs. Static Stretching

The science behind warm-ups has changed dramatically in the last few decades.

Today, experts recommend that youth athletes engage in a DYNAMIC warm-up prior to practice or games.

That means their bodies are continuously moving, even while stretching.

The warm-up is NOT the time for static stretches where you hold a stretch for 30 seconds.

Our dynamic exercises are designed specifically for youth athletes to prepare their bodies for optimal performance and safety.

There are 4 Key Benefits of Dynamic Warm-Ups:

Increases Body Temperature
Dynamic stretching increases body temperature so that athletes are warmed-up to practice. Static stretching actually reduces the muscles’ core temperature.
Sport Specific Preparation.
Warming up with dynamic stretching will prepare the body for different types of athletic movements that are performed during sports.
Dynamic Warm-Ups Engage the Mind.
Dynamic exercises require an athlete to turn on their mind-body connection. Dynamic warm-ups require focus and attention to complete the exercises, so there isn’t time for minds to wander or kids to start goofing off.
Reduces Injuries
Warm-ups help prevent injuries. It’s that simple. If your athletes consistently complete a thorough dynamic warm-up, they will have improved range of motion in their joints and dramatically reduce their risks of injury.

Order Now & Receive the Following
Limited Edition Bonus Gift for FREE!

This gift is only available with the first 250 orders, so grab your copy before they're gone!

25 "One Page Warm-Up" Printables

Each One-Page Printable Routine includes pictures of 5 warm up exercises, and a recommended rep count that will result in a 5 minute warm-up.

Here are a handful of ways you can use these printable Warm-Up Routines:

Individual Warm-Up Stations: Set up 5 stations using the warm-up routines and as your guide. As the athletes arrive, direct them to move through the posted warm-up routine.
Warm-Up As a Group: If you prefer your athletes to warm up as a group, simply use the exercise posters and warm-up routines as your coaching cheat-sheets and direct your athletes to move through the exercises as a team. Many coaches have success giving one of the warm-up routines to a team captain or veteran player as a guide for them to use as they lead the group.
Warm-Up Handouts: Most youth athletes don’t warm-up when they practice on their own time, usually because they aren’t sure what exercises to do! Encourage athletes to get into the habit of warming up by distributing one of the warm-up routines as a handout at practice.

Just like the printable posters- print as many one-page routines as you need, year after year!

No Special Equipment Required
All the exercise are done using body weight only. No special equipment required!
Just 5 Minutes
The workouts really and truly take just 5 minutes- so anyone can work them into their practice or day!
Good for Teams or Solo Training
The workouts work equally well with big teams or individuals.
Ages 5-65+
It’s easy to adjust the intensity level up or down for your specific age group.
25 Different Exercises
Your athletes won’t get bored with our warm-ups. We have 25 different exercise posters, and only 5 exercises show up in each warm-up- so just about each warm-up is new and different.
No Standing Around
On each exercise poster are very clear illustrations of how to perform the exercise. We also include written instructions. Your athletes will always know what to do- so you should never catch them standing around!

Here's How it Works:

Secure Instant Access
As soon as your order is securely processed, we’ll direct you to a download area, where you can get instant access to the printable posters and warm-up routines.
Download To Your Computer or Mobile Device
The files are delivered in PDF format, so you can download them to your computer, or directly to your mobile device.
Print!
Print out as many of the printable exercise posters or one-page routines as you need (year after year!).

Our Promise to You:

We are so sure that you will love the Print & Post Dynamic Warm-Ups that we are offering an unconditional 100% money-back guarantee.

If you are not completely satisfied with the workouts, all you have to do is notify us within 60 days of your date of purchase and we will refund your money, in full, with absolutely no questions asked!

That’s TWO FULL MONTHS to put these fun turn-key warm-ups to the test!

FAQs:

What age level are these dynamic warm-ups for?

Our warm-ups can be done with athletes ages 5-65+. We give you coaching tips to dial the intensity level up or down for your specific athletes.
Do the warm-ups cater to a specific sport?

No, we feel that all youth athletes need to have a proper full-body dynamic warm up before practices or games. These dynamic warm-ups have been used successfully with every sport you can think of- Football, Baseball, Softball, Basketball, Lacrosse, Volleyball, Field Hockey, etc.
Do I have to use the warm-up routines provided, or can I make my own?

It’s up to you! The 25 warm-up routines are 100% turn-key, you don’t have to think about which order you should put the exercises, etc. However, feel free to select any of the 25 exercises you like and mix and match to design your own workout.
Can these workouts be used outside? Is any special equipment required?

Yes! You can do these warm-ups in living rooms, basements, gymnasiums, or out on the field. No special equipment is required, so the warm-up can go wherever you do!