How to make your warm-up more effective and more fun

A good warm-up is much more than just a “start-up phase.” It’s the foundation of your training. Especially in youth teams, the warm-up not only determines how the body is prepared for exertion, but also how players arrive mentally: chaotic or focused, shy or engaged, sluggish or energetic.

As a youth coach, you have the chance in the first few minutes of training to set the team in the right mode—physically, mentally, and socially. In this blog, you’ll learn why warm-ups are so important, how to structure them, and which concrete forms work best for young players. We’ll also discuss common mistakes, injury prevention, and what to adapt per age group.

Why a warm-up is so important

A good warm-up works on three levels: physical, mental, and social.

1. Physiological preparation

The body prepares for intense activity: heart rate increases, blood circulation improves, and joints become more flexible. This lowers the risk of injury and enhances technical performance.

2. Mental focus

Many young players come straight from school or a busy day full of stimuli. The warm-up helps them switch to sport mode: alert and concentrated.

3. Team spirit & trust

The warm-up is the first shared moment of the training. You create atmosphere, fun, and connection. Players who laugh and cooperate from the first minute tend to stay positive and motivated throughout the session.

Tip 1: Start directly with the ball

For young players, “ball = motivation.” Starting without a ball feels like waiting. Starting with a ball feels like playing volleyball. This creates focus without needing extra effort.

Tip 2: Chaos Easy – playful, intense, and guaranteed fun

Chaos is a fun drill that immediately activates your players. It’s a perfect exercise for your warm-up and already includes a competitive element.

Basic setup

Players are spread out across the court. The ball is caught and immediately thrown over the net (1 contact). After throwing, the player runs to the wall at the back or side, touches it, and returns. Meanwhile, the other players move one position forward. If the ball goes out or into the net, the team does a short sprint around the opponent’s court.

Why does this work so well?

• High fun factor
• Lots of movement without “dry conditioning”
• Improves reaction speed and court awareness
• Hardly any explanation needed → immediate action

Progression to Chaos Advanced

• Catching/throwing → playing
• Multiple balls at once
• Rotation per contact
• Targeted play to specific zones

Tip 3: Include competition in your warm-up

Why competition is motivating

Players train harder when there’s something to win. Even a small scoring system increases focus.

Examples

• 2-on-2 to 5 points
• Serving zones: hit = point
• Mini “King of the Court”
• Short rally formats with rotation

Tip 4: Dynamic stretching & movement preps

Why dynamic works better than static

Static stretching lowers muscle tension and belongs after training. During warm-up, you want activation.

Examples

• Walking lunges with rotation
• High knees or side shuffles
• Hip and ankle mobility
• Mini jumps with controlled landing

Connection to injury prevention

Many knee and ankle injuries happen from unexpected landings or twists. By including landing techniques in your warm-up, you train stability without “dry technique lessons.”

Tip 5: Extra warm-up hacks for coaches

• Use zones → structure
• Start first, explain later → keep tempo high
• Use time instead of counting → better rhythm
• Call names → communication
• Lots of rotation → nobody stands still
• Short check-ins or high-fives → team spirit
• Embed landing in the game → safety + learning effect

A selection of our drills

u12

Power Passer #1 a Pass Challenge

Watch drill

u18, Seniors

Suprise

Watch drill

u12

Trixter Triumpf #1 a Control Challenge

Watch drill

u12, u18, u6

Ball Friends part 1

Watch drill

View all drills Explore all features

The warm-up sets the tone

The warm-up is the moment where you, as a coach, set the tone. You prepare players not only physically but also mentally and socially for training. By working from the first second with ball contact, fun, and dynamic movement, you combine energy, focus, and team spirit.

Need inspiration for fun warming-up exercises? Then VolleybalXL is the right place for you. We’re happy to help you design a fun and dynamic warm-up that brings joy to your players.