This is a 7-minute warm-up for beginner skateboarders. Warming up before a skate session protects your wrists, ankles, and knees — the joints that take the most impact every time you push, land, or catch a fall. A few minutes of preparation now means your body moves with more confidence and control the moment you step on your board. Take these 7 minutes — let's go. We start off the board, just for a moment. Hold both arms out in front of you and make slow, full circles with your wrists. Let them rotate all the way around in one direction. [Pause 6s] Now reverse the direction. Keep the circles smooth and controlled. [Pause 6s] Now bend both wrists forward, fingers pointing down toward the ground. Hold that stretch for a moment. [Pause 4s] Then bend them back the other way, fingers pointing up. Skaters catch themselves with their hands when they fall — mobile wrists absorb that impact far better than stiff ones. [Pause 4s] Good. Now shift your weight onto one foot and lift the other slightly off the ground. Slowly rotate that ankle through its full range — big, slow circles. [Pause 8s] Reverse the circle on the same ankle. [Pause 7s] Now switch feet. Lift the other foot and rotate that ankle the same way. [Pause 8s] Reverse it. [Pause 7s] Your ankles absorb every impact and micro-adjustment on the board. That loosening you just did makes a real difference. Now let's get on the board. Place your board on flat ground and step on. Feet over the bolts — front foot over the front trucks, back foot over the rear trucks. That's your most stable position. Just stand there for a moment and feel the board under you. [Pause 5s] Now give yourself one gentle push and simply roll. No tricks, no pressure. Let your body remember what movement underfoot feels like. [Pause 8s] Push again, slow and easy. Stay low, stay relaxed. Let your knees bend slightly. [Pause 8s] Keep rolling. If you slow down, give another soft push. Front foot stays angled on the board, back foot pushes parallel to the ground, then returns smoothly. [Pause 10s] Focus on that return — after the push, bring your back foot back to the board without stiffening up. Fluid in, fluid out. [Pause 10s] Nice. Now while you're rolling, try shifting your weight gently from your heels to your toes. Let the board respond. You're not forcing a turn — you're just waking up your ankles and knees. [Pause 10s] Feel how the board tilts slightly with you. That's your balance response activating. Keep shifting, heel to toe, toe to heel, smooth and easy. [Pause 10s] Good. Now let's try a manual. Roll at low speed, and as you're moving, shift your weight very slightly back — just enough to lift the front wheels a few centimetres off the ground. Hold it for just a moment, then bring the weight forward again. Keep it low and controlled. [Pause 10s] Try it again. Shift back, feel the front lift, hold it briefly, then level out. This is training your core and your sense of balance over the back trucks. [Pause 10s] Don't worry if you can only hold it for a split second — that's completely normal. Just feel where that balance point is. [Pause 8s] Now let's switch things up. Roll in switch stance — that means your opposite foot is forward. If you normally ride left foot forward, put your right foot forward now. Push gently and just roll. [Pause 10s] It might feel awkward, and that's the point. Different muscles are activating, your board feel is sharpening, and both sides of your body are getting warmed up equally. [Pause 10s] Good. Now if there's a bank or a small quarter pipe nearby, make your way over to it. We're going to do a kickturn. Roll toward the transition at low speed. As you reach the top or mid-section, press down gently on your tail and pivot your body 180 degrees on your back wheels, then roll back down. Keep your speed low and your focus on the weight shift — not the power. Well done. That movement warms up your hips, your coordination, and everything you'll need for ramp skating. Now let's bring it home. That's your 7 minutes done. Your wrists, ankles, and hips are ready. Your body knows the board again. Now go have a great session — ride smooth, stay low, and have fun out there.