Dynamic Warm-up Lines

Warm-up

Get bodies warm and joints moving before any hard work.

6 min any Full court
FootworkU8U10U12U14U16

Step-by-step walkthrough

Any group size · none

Get everyone ready

Line up on the baselineSpread across the baseline, ready to move. 1234

● Player / attack

Illustrated steps · 5 seconds per step at 1×

Set up

Players spread along the baseline in lines of 3–4.

Look for: Tall posture, arms driving.

Playback options
Illustrated steps · 5 seconds per step at 1×
Coach’s notes & group organisation

Players spread along the baseline in lines of 3–4.

  1. High knees to half court, jog back.
  2. Butt kicks up, side shuffle back.
  3. Carioca (grapevine) up and back.
  4. Walking lunges, then a light sprint to finish.

Suggested reset

Finish the movement before leaving the working lane. Walk back outside that lane and join the back of your line. The next player starts with enough separation to finish safely. Coach watches the front of each line; use parallel lanes for a larger group.

Coaching cues

  • Tall posture, arms driving.
  • Full range of motion, not rushed.
  • Everyone moves together.

Adapt the challenge

Harder: Add a defensive slide and a backpedal lap.

Easier: Shorten every rep to the free-throw line and back for younger groups.

Follow the Leader: Put a player at the front of each line to choose the next movement.

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.

What good looks like
  • 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

  1. 1High knees to half court, jog back.
  2. 2Butt kicks up, side shuffle back.
  3. 3Carioca (grapevine) up and back.
  4. 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

Harder

Add a defensive slide and a backpedal lap.

Easier

Shorten every rep to the free-throw line and back for younger groups.

Follow the Leader

Put a player at the front of each line to choose the next movement.

Related drills

Coaching notes that use this drill