Dynamic Warm-up Lines
Get bodies warm and joints moving before any hard work.
What this drill teaches
Warm muscles, mobile joints and — just as valuable — the habit of starting practice with an organised routine. Moving in lines together teaches kids that training has a shape and everyone is part of it.
In games: Fewer sluggish first quarters and fewer soft-tissue niggles as kids get older — and a team that starts every session switched on tends to start games the same way.
- Full range in each movement, not tiny rushed steps
- Lines moving together instead of straggling
- Tall posture with arms driving
U8–U10: it will look wobbly and silly, especially carioca — keep it playful. U14–U16: expect crisp, full-range reps done at tempo without reminders.
Setup
Players spread along the baseline in lines of 3–4.
Steps
- 1High knees to half court, jog back.
- 2Butt kicks up, side shuffle back.
- 3Carioca (grapevine) up and back.
- 4Walking lunges, then a light sprint to finish.
Coaching points
- Tall posture, arms driving.
- Full range of motion, not rushed.
- Everyone moves together.
Why kids love it
A crisp routine makes practice feel organised and gets the wiggles out early.
Variations
Add a defensive slide and a backpedal lap.
Shorten every rep to the free-throw line and back for younger groups.
Put a player at the front of each line to choose the next movement.