Soccerexercise: standard warm-up without ball

Suitable for the following techniques: warming-up

Standard warm-up without ball

Team Division
  • Split the team into two groups.
Field Setup
  • Two rows with two cones facing each other at approximately 15 metres apart.
Execution
  • Each team runs in a line between the cones, turns around the other cone and returns.
  • Jog 2 laps around half the field or 4 times back and forth across the width of the field.
  • 3 sets of 8 high knee lifts on the way there, jog back.
  • 3 sets of 8 heel kicks to the buttocks on the way there, jog back.
  • Jog with single arm swings: 3 to 4 times left, then right, repeat.
  • Return skipping with both arms forward, 3 to 4 times, then both arms backward, repeat.
  • Lateral jumping jack movement back and forth, change direction every 3 steps.
  • Crossover steps back and forth, change direction every 3 steps.
  • Walk backwards on the way there, sideways backwards movement: 3 steps left, 3 steps right on return.
  • Low skipping on the way there, high skipping with knee lift on return.
  • Lunges forward on the way there, jog back.
  • Light acceleration on the way there up to max 60%, and back up to max 60%.
Cooling-Down
  • Stand in a circle with sufficient distance.
  • Swing arms backward left and right, feet in a light spread stance.
  • Rotate arms in large circles up and down, counterclockwise and clockwise.
  • Windmill with a light spread stance, slightly bent knees.
  • With left hand to right foot, right hand up and look up, then switch.
  • 10 times left and 10 times right.
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Features of the exercise

1
20
Materials Needed:
4
Suitable for following levels:
U16