Warming up before any sport is crucial to prevent injuries and boost your performance. A proper warm-up increases blood flow to your muscles, improves flexibility, and gets your mind focused for the game ahead. Skipping this step is one of the most common mistakes athletes make.
Start with 2 minutes of light jogging to raise your heart rate. Follow that with dynamic leg swings, holding a wall for balance and swinging each leg forward and back 15 times. Next, do 10 walking lunges on each side to activate your quads, hamstrings, and glutes. Then perform arm circles, 20 small circles followed by 20 large circles in both directions to loosen your shoulders. Finish with 10 high knees and 10 butt kicks to fire up your lower body.
This routine takes less than 10 minutes but makes a massive difference in how your body responds during competition. Make it a habit before every practice and game, and you will notice fewer muscle strains and better overall movement on the field.