Easy Soccer Stretching Routines for Kids

I believe simple warm-ups help young players feel confident and ready. Dynamic moves raise the heart rate and breathing, and they get the body set to play safely.

I will show a short pre-game warm-up that fits busy schedules. The plan uses motion-based exercises that keep kids moving and smiling.

Quick, clear steps make it easy for first-time coaches and parents. I also share fun variations and safety cues so warm-ups stay low-stress and effective.

Key Takeaways

Dynamic warm-ups raise heart rate and prepare the body.
Short, simple drills fit busy practice times.
Fun options keep young players engaged.
Clear timing helps you stay consistent.
Safety cues lower injury risk without pressure.
These moves work for parents and beginner coaches alike.

Why kids need an active warm-up before soccer

Start with motion to get breathing up and muscles ready without slowing energy. I keep the plan short and practical so you can use it before practice or a game.

Dynamic stretching warms the body through motion

Dynamic stretching means moving with control through a range of motion. You warm up while staying lively. This wakes up muscle fibers and helps the body move quickly.

Static stretching can lower performance if done first

Static stretching is holding a position for a long time. Research and US Youth Soccer note it can reduce performance when done right before play. Save long holds for after the session.

Warm-ups tune joints, muscles, and balance

Good warm-ups raise heart rate slowly and lubricate joints. That helps range of motion and tendon elasticity. Active prep also wakes small stabilizing muscles and improves balance so kids feel steady on cuts and turns.

Do use movement to build heat and focus.
Don’t do long holds before play—keep motion first.

Soccer stretching routines for kids that work before practice or a game

Use quick, motion-based moves to wake up muscles and get little bodies ready to play. A full flow takes about 10–15 minutes. Do each exercise for roughly 20–30 seconds and repeat the set if you need more warm-up time.

How long to stretch and how many seconds per move

Keep the pace steady and controlled. Try one round of each move for 20–30 seconds. Stop if anyone feels sharp pain.

Jumping jacks for total body heat

Stand tall. Jump feet wide while swinging arms overhead. Keep a light bounce and smiling faces.

Walking knee hugs to warm hips and knees

Walk forward. Lift one knee, hug it to the chest, then step. Cue: “lift, hug, step.”

Arm circles to warm shoulders and chest

Make small circles, then reverse. Keep arms relaxed and move both directions.

Side shuffles to prep quick feet and legs

Stay low and step side-to-side. Keep control—no crossing feet. Push off each foot for short bursts.

Backpedaling for balance and control

Walk backward slowly. Eyes up. Use short steps to keep balance and confidence.

Lunges and squats to activate legs and hips

Step into a lunge, then return. Do bodyweight squats with knees tracking over toes. Cue: “go slow, knees over toes.”

Leg swings, inchworms, and karaoke

Hold one leg, swing forward then to the side. Inchworms walk hands out and back in. Karaoke steps cross behind to open hips—start slow, then add pace.

Quick tips: Shorten the set for very young players.
Repeat the full circuit once if you need more warm-up.
For more warm-up exercises, try this guide: warm-up exercises.

Soccer moves you can use as stretching and warm-up

I like warm-ups that feel like play. Use balls and cones to keep things simple and fun. This way you warm feet and legs while practicing real game actions.

Light dribbling and easy passing to warm feet and legs

Set cones in a line. Have players dribble slowly between them. Tell them to use small touches and keep heads up.

Follow with short passing pairs. One-touch or two-touch passes work well. This builds timing and warms the lower body without pressure.

Short runs with gentle cuts to prep game speed

Use short sprints with wide, gentle cuts. Start slow. Let players feel the turn before adding pace.

Link the drill to position needs. Attackers get extra short runs. Defenders add backpedal steps and quick recovery.

Quick set-up ideas:

Pass-and-move line: touch, pass, jog to new spot.
Dribble relay: light contact only, focus on feet.
Cone cuts: run, cut wide, return at easy speed.

Move	What it warms	How to run it	Why it helps
Light dribbling	Feet, ankles	Slow touches between cones	Replicates ball contact in game
Easy passing	Legs, timing	Pairs, one- or two-touch	Builds teamwork and lower-body prep
Short runs & cuts	Speed, hips	Short sprints with wide turns	Prepares running and changing direction

Warm-up games that make stretching feel fun

A fast, fun game can set the tone and get every child moving. I use play to warm bodies and minds. US Youth Soccer guidance shows play works best for young players.

Red Light, Green Light

Line players up. Call “green” to run and “red” to stop. Add a ball for older kids to dribble while they go.

Why it helps: Teaches stop-and-go control and safe bursts of speed.

Sharks and Minnows

Mark an “ocean” with cones. Minnows dribble across. Sharks try to send balls out. Swap roles often.

Why it helps: Builds dribbling choices and quick decisions without long lines.

Hospital Tag

One or two taggers call a body part to freeze—then players balance on one leg. Use short rounds.

Why it helps: Trains balance and coordination in a small space.

Play–Practice–Play

Start with a short small-sided game. Do a focused drill next. Finish with the game again.

Why it helps: Keeps athletes engaged and blends play with a quick skill block.

You can use a game as the warm-up—players move more when they feel like they are playing.
Keep score light or skip it to keep the session low-stress.

Game	Space	Main focus	Coach cue
Red Light, Green Light	20–30 yd line	Stop & go control	“Freeze on red, push on green”
Sharks and Minnows	Half field	Dribbling under pressure	“Keep your head up and protect the ball”
Hospital Tag	Small grid	Balance & coordination	“Slow down and hold your balance”
Play–Practice–Play	Small-sided area	Game feel + focused skill	“Play with intent, then try the drill”

I keep these games upbeat and simple. You can run them with mixed skill levels. This program helps every athlete join in and warm up before practice.

How to keep stretches safe and lower injury risk

I want every warm-up to protect young bodies while keeping things simple and fun. Keep your cues clear and calm so players know what to do and what to stop on.

Use controlled motion and stop if pain starts

Have players move with control. Fast, sloppy reps raise injury odds.

Stop immediately if a child feels sharp pain. Warm-ups should be gentle, never painful.

Watch knees and keep feet flat

Tell players to cue “knees over toes” during lunges and squats. That simple tip keeps knees tracking safely.

Keep heels down when bending. If heels lift, the knees and ankles can take extra stress.

Match the move to each position

Warm-ups should mimic what players do in a match. Use drills that prep running, kicking, and quick cuts.

Include one-leg drills like leg swings with a hand on a partner or fence to build balance and prevent injuries.

Save static stretching until after play

Dynamic stretching before play warms muscles without hurting performance. Save long holds for after practice when the body is warm.

Finish the session with easy breathing and a slow walk to help recovery and promote flexibility.

Use controlled motion in every move — slow and steady beats fast and loose.
Stop if pain starts — gentle effort, not sharp discomfort.
Keep knees over toes and feet flat during bends.
Match drills to position needs like running and kicking.
Finish with static stretching after play to work on flexibility.

Safety Tip	What to watch	Coach cue
Controlled reps	Slow, even motion	“Move with control”
Stop on pain	Sharp discomfort	“Tell me if it hurts”
Knee alignment	Knees tracking over toes	“Knees over toes”
Balance work	One-leg stability	“Light touch on a partner”
Post-play flexibility	Static holds after warm body	“Hold gently, breathe”

Conclusion

Quick, playful prep makes practice safer and more productive right away. Aim for a 10–15 minute warm-up and keep each move about 20–30 seconds. Pick a few active drills that match soccer actions and repeat the set once if needed.

Add the ball early or turn a drill into a short game—play helps focus and keeps children moving. Use controlled motion, watch knee and foot alignment, and stop if anyone feels pain.

Finish the session with gentle static stretching after activity to support flexibility. Your next step: choose three moves, set a timer for 20–30 seconds, and try the flow at your next practice or game!

FAQ

How long should a pre-game active warm-up last?

Aim for 8–12 minutes of active movement—short, fun drills that raise heart rate and heat muscles. Keep each dynamic move about 20–40 seconds with brief rests. That’s long enough to get blood flowing without tiring young players.

Why use motion-based moves instead of holding stretches before play?

Moving stretches wake muscles and joints in the way they’ll be used during the match. Dynamic motion improves balance, speed, and coordination right away. Static holds work better after practice to boost flexibility.

What are easy dynamic moves that work for little players?

Try jumping jacks, walking knee hugs, arm circles, side shuffles, backpedals, lunges, squats, leg swings, inchworms, and karaoke steps. Each one is simple, fun, and targets feet, hips, knees, and core without being technical.

How many seconds should each movement last?

Keep each drill 20–40 seconds. For very young children, aim for the lower end and use games to keep them engaged. Repeat 1–2 rounds so muscles get warm but players don’t get bored.

Can ball work count as a warm-up?

Yes—light dribbling and easy passing are perfect warm-up moves. They warm feet and legs while adding coordination. Finish with a few short runs and gentle cuts to shift into game speed.

What warm-up games make movement feel like play?

Use Red Light, Green Light; Sharks and Minnows; Hospital Tag; or a Play‑Practice‑Play format. These games add excitement and teach stopping, turning, and balance while getting bodies ready.

How do I keep stretches and drills safe to lower injury risk?

Coach controlled motion—no bouncing—and stop at any pain. Teach kids to keep knees tracking over toes and feet flat in bends. Match drills to their position (more kicking or running as needed) and use static stretches after activity.

When should I include static flexibility work?

Save longer holds for after practice or a game. Post-activity static stretches help cool down muscles, improve range of motion, and can reduce soreness when done gently for 20–30 seconds per muscle.

How do I make routines short, simple, and fun for ages 3–7?

Keep sessions under 10 minutes, use playful names and small teams, switch stations often, and reward effort. Short, active games and 15–25 second moves keep attention and build habit without pressure.

What should I watch for in children with past leg or knee issues?

Start gently and avoid sharp turns or deep lunges until strength and comfort improve. Focus on controlled motion, strengthen hips and glutes with light squats and lunges, and consult a pediatric physical therapist if pain persists.

How often should young athletes do these warm-ups?

Use a quick active warm-up before every practice and game. That consistency builds routine, boosts speed and balance over time, and lowers injury risk—while keeping it simple and fun.