Soccer drills for warming-up


  • Players divide between the 2 cones.
  • Side B plays pass/ low ball/ middle ball/ high ball to side A.
  • Side B run backwards to side A.
  • Side A pass/ low ball/ middle ball/ high ball to side B.
  • Side A runs past the fences to side B.
  • trainer -blue- gives the starting shot.
  • goalkeeper -red- goes into starting position between the two balls.
  • goalkeeper stays on the spot dribbling on tips of toes.
  • trainer says which side.
  • goalkeeper dives to that side.


Warm-up in which the basic actions are applied.

  • Goalkeeper plays to asking 3 who sags.
  • 3 rebounds to the goalkeeper.
  • Goalkeeper controls far foot and then to asking 10.
  • 10 controls far foot and rebounds to 3.
  • 3 plays to asking 9 who drops out.
  • 9 control far foot and turn out.
  • 9 slaloms through cones back to starting position.
Goalkeeper takes the place of 3, 3 of 10, 10 of 9.
Exercise can be applied to both sides.


  • Ball takeover with left, pass with right - or vice versa.
  • Other technical or warm-up exercise along the cones instead of dribbling.
Square 15m x 15m.
3 players per corner.

  • A plays ball horizontally to B and then runs vertically to D.
  • C plays ball simultaneously to D and then walks to B.
So always pass horizontally back and forth, and run vertically back and forth.
Per 2 or 3 players to a game, player who comes running, joins behind those waiting.

Each player 5 times back and forth.

Square 15m x 15m2
or 3 players per pawn, goalkeeper in goal.

  • Player A & B are defenders, C & D the attackers.
  • A plays ball vertically to D, after which a game of 2 v 2 starts.
  • Attackers try to score after 2 or 3 passes.
  • Defenders may intercept ball and score themselves.
After goal or ball outside next wave.
Players going down field turn clockwise to next pawn; A to B, B to C and so on.

Exercise ends when everyone has played at least 4 times; 2x attack and 2x defense.

Finishing exercise in triangles.
Square 15m x 12m with extra pawn position 10, at middle height of top, max 3 meters higher.

  1. A plays to E
  2. E back to A
  3. A plays to D
  4. D plays to E and runs to next pawn towards goal
  5. E lateral to D
  6. D finishes on goal
Immediately after the shot, the same exercise, but on the other side:

  1. B plays to C
  2. C back to B
  3. B plays to D
  4. D plays to C and runs to next pawn towards goal
  5. C lateral to D
  6. D finishes on goal
After each goal attempt, move to the next position: A to E, E to D and D to A; same on the other side: B to C, C to D and D to B.
Player who kicked takes ball.

Everyone at least 3x kicks at goal.



Two front rows of 8 players each with a ball. 
Dribble until potty ball left and warm-up exercise. 
Next potty ball taken from teammate and dribble exercise.
* Variation: line runs with and without ball 
* Lifting exercises.

  • Keeping equal distances; taking care of execution.
  • Physical parameter : 20 min
  • In a circle
  • Exercises mobility
  • See mobility stretch card
  • Sets of 10 repetitions
  • Stretch groin
    • Sit on 1 knee
    • Other leg sideways
    • Light spring from the hip
  • Hip stretch
    • Sitting on 1 knee
    • Other leg forward (lunge)
  • Lower back stretch
    • Lie on your stomach and put your arms forward
    • Come up with your upper body
  • Hamstring stretch
    • Sitting with one leg stretched out and one leg drawn in
    • Both hands on the foot of the stretched leg
  • Stretch gluteal region
    • Lying on your back, grasp one leg by the thigh and pull it towards you.
    • Bend other leg and place it on the upper leg at knee height
  • Bridging:
    • 2 sets of 20 repetitions
  • Planks:
    • 2 sets of 20-30 seconds
  • Squats:
    • 2 sets of 20 repetitions
  • Push up:
    • 2 sets of 15 repetitions
  • Burpees:
    • 2 sets of 10 repetitions


  • Slalom between cones, walk to the next cone
  • 2 laps without ball as warming up
  • 2 Laps with ball, both feet
  • 2 laps with ball, only right foot
  • 2 Rounds with ball, left foot only
  • Speed to the free standing cones
  • Make a circle around the 2 free standing cones.


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