Sports Conditioning

Published: July 15, 2020, at 1:48 p.m. PT

Last updated: July 15, 2020, at 1:48 p.m. PT

sports conditioning

One of the best things about playing youth sports is the ability to explore new teams and activities. As you move from season to season, it’s important to remind yourself that your body is not going to be prepared for the same intensity of play. Before moving from the couch to a team sport, warm up your body with this routine! 

These activities help you improve your strength, power, and speed. Include your favorite sports skills and drills in this routine to increase your overall dexterity and gross motor competency. 


day 1
  • 30-minute walk 
  • Squats: 3 sets of 15 reps 
  • Push-ups: 3 sets of 10 reps
  • Walking lunges: 3 sets of 30
  • Mountain climbers: 3 sets of 30 seconds

day 2
  • 15-minute run  
  • Burpees: 3 sets of 10
  • Jumping jacks: 3 sets of 10 
  • Ice skaters: 3 sets 30 
  • Sit-ups: 3 sets of 15

day 3

day 4
  • 15-minute run  
  • Burpees: 4 sets of 15
  • Inchworms: 4 sets of 15 
  • Ice skaters: 4 sets 30 
  • Sit-ups: 4 sets of 15

day 5
  • 30-minute run/walk
  • Squats: 4 sets of 15 reps 
  • Push-ups: 4 sets of 10 reps
  • Walking lunges: 4 sets of 30
  • Mountain climbers: 4 sets of 30 seconds