Nobody in the history of sports, coaches, athletes, performance specialists and YOU have really NAILED a warmup. It’s lame by definition.
That’s my issue. The bump. It’s developmental for a lot of kids. A Normal, although painful variant, Not your burden to carry the rest of your life.
Stretching hasn’t been very effective, nor has foam rolling. Not by themselves. There are multiple issues involved, it takes a multifaceted approach to get back on track.