11329829_10152864381497555_3320197346663173810_nLast month I had the pleasure of presenting at  the Ontario Federation of School Athletic Associations (OFSAA) Coaching Symposium at Durham College in Oshawa and the Symposium for Healthy Active Physical Education (SHAPE UP) in Brockville for the Upper Canada District School Board. 

The topic for my presentations was Effective Warm-ups for High School Athletes.  

A lot has changed over the years, not only in the fitness world but in the strength and conditioning world as well.








I feel if we’re going to teach kids to prepare their bodies and minds to practice and play at high levels, then it behooves us to teach them using the most current and up to date information available based on research and anecdotal evidence.


Long gone are the days of having kids jog a few laps and hold a few stretches prior to training, practices and games. With the increased speed and size of athletes these days we need to be doing a lot more to help reduce injuries in both training and games for all kids who take part.

For a coach to say, “Well, we’ve always done it this way” as to why they still use warm-ups when they we’re in high school is a poor excuse.

As I’ve heard Michael Boyle, world renown Strength and Conditioning Coach, say on numerous occasions, “What if the way we’ve always done it is wrong?”


The list below is by no means the end all be all but it does contain many critical elements to properly prepare athletes for their training sessions, practices and games.

I always tell coaches and teachers to do what you can, with what tools you have in the time you have available. Every situation is different. Remember to always Keep It Simple! Something will always be better than nothing.


Below is a description and outline of the Workshop presented:

The active workshop will teach you how to lead your athletes through current Strength and Conditioning Dynamic Warm-up protocols that when executed consistently and systematically with purpose and intent will benefit your athletes by increasing injury resistance, taking the joints through a full range of motion, igniting the nervous system, increasing body temperature, increasing heart rate, stimulating and warming up the mental capacity of the brain and instilling good habits for all future athletic endeavours.

Foam Rolling

  • Plantar Fascia
  • Calves
  • Hamstrings
  • Quads
  • IT Bands
  • Adductors
  • Hips
  • Glutes
  • Back


  • Lying Hip Flexor with mini-band
  • Clam Shells
  • Floor Slides
  • Band Leg Lowers with band
  • Lateral Walks with mini-band
  • Standing Hip Internal/External Rotations with mini-band 


  • Ankles – Knee to Wall
  • Hips – Toe Touch Squats
  • Thoracic Spine – Kneeling T- Spine
  • Shoulders – Band Pull Aparts 

Static Stretching

  • Spiderman with Rotation and elbow to Instep
  • External Rotator Stretch
  • Kneeling Quad Stretch
  • Kneeling Hip Flexor Stretch
  • Lying Bent Leg Glute Stretch

Dynamic Flexibility 

  • Knee Hugs
  • Leg Cradles
  • Heel to Butt with knee to knee
  • Heel to Butt with forward hip hinge
  • One leg straight leg deadlift with horizontal  reach
  • Reverse Lunge with Hamstring Stretch

Active Movement


  • Forward skip
  • Backward skip
  • High Knee Run
  • Butt Kicks
  • Straight Leg Walks with active pull down
  • Straight Leg Skip
  • Back Pedal
  • Backward Run with Heel Reach Back

Lateral – Left to Right and Right to Left

  • Lateral Skip
  • Lateral Skip with Cross Over
  • Rhythmical Jumping Jacks
  • Side Shuffle
  • Carioca
  • Cross Overs
  • Acceleration Strides (from various starting positions)
  • Games – Knee Tag/Calk Tag

If you have any questions, would like more information, or would like a workshop for your school, organization or youth sport team please feel free to contact me.

Thank you.

David Kittner
Youth Fitness Guy
Peterborough, Ontario