Soccer drills for warming-up

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2 rows of cones. Pawns about 5 meters apart. 6 to 8 cones

  1. Walk straight ahead
  2. Dribble and turn hip
  3. Dribble and turn in hip
  4. Straight ahead and at each pawn shuffle sideways to player on the other side and around each other
  5. Straight ahead and at each pawn shuffle sideways to player on the other side and shoulder shuffle
  6. Accelerate 2 pawns, and 1 pawn backwards. Then speed up 2 pawns again.
Block of Force
  1. Walk firmly from one side to the other (75 to 80%)
  2. Running jumps
  3. Walk and change direction
Explanation:
  • 3 players in total: 2 blue ones who stay with their pawns and 1 white one who runs between the middle pawns
  • 1 meter between the middle pawns, 2 outer pawns at +- 2 meter distance
  • small exercise that can often be played side by side
Purpose of the game:
  • 1 of the blue ones starts with a ball
  • White steps 'knee lift' over the first pawn and bounces the ball back to blue.
  • White steps over the next pawn and rebounds the ball back to blue
  • Then white steps over the last pawn, receives the ball and turns open to the other side where he and the other player do the same
Focus points:
  • Each ball is played in on the furthest leg so that it can be easily bounced and turned open. Good ball in the feet at a short distance.
  • Practise passing the ball between the opponents using short passes. Create skill in passing and turning.
  • Let the outer players coach what the middle player has to do: 'pass' 'turn open'.
drawing

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  • The group divides into 2
  • Each group does a warm-up exercise to the potty on their right and then walks to the next potty
  • After 6 min - increase the pace of the walk to the 2nd potty (3 min)
  • increase pace even more (3min)
  • maximal sprint (2min)
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2 fields of 20m by 30m, everyone has a ball.
  • We appoint 4 tickers, 2 on each field.
  • They try to take the ball or kick it away from the players
  • When the player is tagged, he has to go to the other field with the ball
  • After 3 minutes of play we stop and count the players on each field, those with the least players are the winners
drawing
  • 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.
drawing
  • 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

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Divide the group in pairs and put each pair at a cone/hat, which you have divided on the centre circle:

  • Leave the ball, which is at every cone, on the ground and let the whole group run around the circle;
  • Make sure every pair is standing at a cone with the ball;
  • Player 1 dribbles the ball to the centre spot and puts it down there;
  • On the way back (without ball), Player 1 performs exercises (e.g. knee lifts);
  • At the moment Player 1 returns, Player 2 starts the same exercises (e.g. knee lifts) and then retrieves the ball;
  • Repeat and be creative with the exercises.
drawing
Divide the group into at least 2 groups.

  • Player Blue throws the ball to Player Red;
  • Player Red has to shoot the 3 balls that are on the pilloons. This can be done by means of different exercises.
drawing

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  • Warming up with the ball 10 minutes
    • 1 Passing 
    • 2 Bouncing
    • 2 Passing 
    • 1 Dribble 
    • 1 Passing
    • 2 Boucing
    • 2 Crossing
    • Dribble
  • Perform the exercise so often that no one has to sit still.
  • Coaching the above mentioned techniques. 
  • Motivate the players to complete the exercise within the given time. 
  • Every training session 5 seconds faster. 
  • A variation or addition is to have players run and pass the ball in diagonal lines. 
drawing

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