Health Topics

Youth sports offer a fantastic opportunity for kids to stay active, develop life skills and build character. Like adults, young athletes need to warm up properly to prevent injuries and enhance their performance.

A dynamic warm-up — which includes movements like high knees, lunges and jumping jacks — prepares the body for action more effectively than static stretching.

“Dynamic exercises increase blood flow and muscle temperature, making them more effective at getting the body ready for strength, power, endurance and agility activities,” explains Shane McClinton, PT, DPT, PhD, associate professor of physical therapy at Des Moines University Medicine and Health Sciences and a physical therapist at DMU Clinic — Physical Therapy.

McClinton, who coaches youth sports, has integrated dynamic warm-ups into practices and game-day routines. Research shows that these routines reduce injury risk and improve performance in young athletes. The exercises include controlled movements that engage the major joints and muscles while incorporating agility, balance and strength-building activities.

For instance:

• Walking like a "tin soldier” stretches the hamstrings and hips.
• Skipping drills prepare the body for explosive movements like jumping.
• Cone and ladder drills improve agility and footwork.
• Planks and squats build core strength and stability.

Consistent use of these exercises throughout a season helps young athletes enhance their strength, agility and balance, ultimately reducing the risk of injury. McClinton emphasizes the importance of teaching proper movement mechanics, like ensuring knees don’t collapse inward when landing from a jump or during a squat.

“Kids typically don’t get a lot of core strengthening, which can improve balance and help avoid injuries,” he says. “And for any sport that involves jumping and landing, we want to teach kids how to squat and land properly to avoid knee injuries.”

Screenings by physical therapists and movement specialists can also help identify potential injury risks by analyzing a child’s movements during drills like box jumps or planks. This allows professionals to recommend exercises that improve technique and prevent injuries.

“Individuals without good quality of movement can be at risk of injury,” McClinton says.

In addition to performance, McClinton encourages young athletes to focus on teamwork, effort and attitude. He also stresses the importance of proper nutrition and hydration, recommending water throughout the day and 16-24 ounces of water one to two hours before practice. For recovery, a post-exercise snack with a three-to-one carbohydrate-to-protein ratio, like peanut butter and banana on whole-grain toast, can help replenish energy.

Finally, McClinton reminds parents and athletes not to ignore injuries.

“If you have an injury, make sure to rehabilitate it fully so that when you do get back on the field, residual impairments do not lead to another injury,” he says. “If you don’t recover strength or mobility, you can be at risk of re-injuring yourself.”

Investing just 15 minutes in a dynamic warm-up can significantly improve performance while reducing the risk of injury. With support from DMU’s sports performance and athletic training specialists, young athletes will be better equipped to excel and stay safe throughout their sports journey. Whether new to sports or looking to take performance to the next level, DMU’s evidence-based approach can make all the difference.

For more information or to sign up for a screening or training program, visit DMU Clinic — Sports Performance and Athletic Training or call 515-271-1725 today.