Soccerexercise: dynamic warm-up
Suitable for the following techniques: condition warming-up
Dynamic warm-up
Walk Straight Forward
- Jog to the last cone. Keep your upper body upright. Hips, knees, and feet should form a line. Do not let your knees buckle inward. Run slightly faster on the way back. Repeat the exercise twice.
- Jog to the first cone. Stop and bring your knee forward and upward. Rotate your knee outward and place your foot down. Keep your pelvis horizontal and your upper body still. Repeat with the other leg. Jog back after the course. Repeat the exercise twice.
- Jog to the first cone. Stop and bring your knee sideways upward. Rotate your knee inward and place your foot down. Keep your pelvis horizontal and your upper body still. Repeat with the other leg. Jog back after the course. Repeat the exercise twice.
- Jog to the first cone. Shuffle sideways to your partner. Circle around each other without changing your direction of view. Slightly bend your hips and knees. Shift your body weight to the balls of your feet. Jog back after the course. Repeat the exercise twice.
- Jog to the first cone. Shuffle sideways to your partner. Jump towards each other in the middle for shoulder contact. Land on both feet with bent hips and knees. Shuffle back to the first cone. Jog to the next cone and repeat. Jog back after the course. Repeat the exercise twice.
- Run quickly to the second cone. Run backward to the first cone. Keep hips and knees slightly bent. Run two cones forward and one back each time. Jog back after the course. Repeat the exercise twice.