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.
- Two rows with two cones facing each other at approximately 15 metres apart.
- 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%.
- 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.