Soccer drills for warming-up

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Exercise1 RUN STRAIGHT FORWARD

  • Jog to the last pylon. 
  • Make sure your upper body is upright. 
  • Your hips, knees and feet should form a line.
  • Don't let your knees buckle inwards. 
  • On the way back, run a little faster. 
  • Do the exercise twice.


Exercise 2 RAISE KNEE AND TURN UPPER LEG OUTWARDS WHILE RUNNING

  • Jog to the first pylon. 
  • Stop and raise your knee forward. 
  • Turn your knee out and put your foot down. 
  • Keep your pelvis horizontal and your upper body still. 
  • The hip, knee and foot of the supporting leg together form a straight line. 
  • Do not let the knee of the supporting leg bend inwards. 
  • Jog to the next pylon and repeat the exercise with the other leg. 
  • When you have finished the course, jog back. Do the exercise twice.


Exercise 3 RAISE KNEE AND TURN UPPER LEG INWARDS WHILE RUNNING

  • Jog to the first pylon. 
  • Stop and raise your knee sideways. 
  • Turn your knee inwards and put your foot down. 
  • Keep your pelvis horizontal and your upper body still. 
  • The hip, knee and foot of the supporting leg together form a straight line. 
  • Do not let the knee of the supporting leg bend inwards. 
  • Jog to the next pylon and repeat the exercise with the other leg. 
  • When you have finished the course, jog back. 
  • Do the exercise twice.


Exercise 4 RUNNING AROUND A PARTNER 

  • Jog to the first pylon. 
  • Shuffle sideways, at an angle of 90 degrees to your partner, shuffle a whole circle around each other (without changing your direction of view). 
  • and back to the first pylon. 
  • Bend your hips and knees slightly and move your body weight to the ball of your feet. 
  • Do not let your knees bend inwards. 
  • Jog to the next pylon and repeat the exercise. 
  • When you have finished the course, jog back. 
  • Do the exercise twice.


Exercise 5 JUMP AND TOUCH SHOULDERS WHEN RUNNING

  • Jog to the first pylon. 
  • Shuffle sideways, at an angle of 90 degrees to your partner. 
  • Jump in the middle towards each other to make shoulder to shoulder contact. 
  • Land on both feet with your hips and knees bent. 
  • Do not let your knees bend inwards. 
  • Shuffle back to the first pylon. 
  • Jog to the next cap and repeat the exercise. 
  • When you are ready with the course, jog back. 
  • Do the exercise twice.


Exercise 6 RUN ACCELERATING AND SLOWING DOWN

  • Run quickly to the second pylon 
  • and then run backwards to the first pylon; 
  • keep your hips and knees slightly bent. 
  • Always run two pylons forward and one back. 
  • When you're done with the course, jog back. 
  • Do the exercise twice.

Set up your team in 2 lines (4-5 per line max) - only 1 ball needed.

IMPLEMENTATION:

  • Players take the ball and then play it to the first person in the line opposite to them. Immediately after the pass they draw a sprint and close the back of the line they just played in. This is repeated over and over again.

QUALITY:

  • Players are all on their toes ready for the pass.
  • Passes are clear and accurate.
  • Players must shout if they want the ball to play, and also shout the name to whom they are passing again.
  • With the first ball contact they bring the ball under control, the second ball contact is the pass to the other player.

PROGRESS:

  • Apply only one pass.
  • Let one line pick up the ball and throw it back to the other line. They will then play the ball back with a volleypass and then simply join the other line.
  • Let players take the ball with their thigh and bring it under control after which they pass the ball back over the ground.
  • Place a pawn 5 meters on either side of the central point between the 2 lines. After the pass, the players have to walk around the pawn after which they connect in the row.
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  • Split your team into four teams of four
  • 1 ball per team

IMPLEMENTATION:

  • Players play the ball around within their team of four in the area that was put out

QUALITY:

  • Players are constantly moving, with many tempo changes to find space.
  • Each team must try to maintain a diamond shape
  • Players must all communicate with teammates, the ball must be asked for and the player's name must be called by the person who is playing the ball.
  • Passes should arrive well, in space or in the feet.
  • Players should not touch each other, nor should the balls touch each other.
  • This exercise requires great vigilance on the part of the players.

PROGRESS:

  • Add a passive defender who can defend any ball.
  • Add a defender who can conquer the ball.

For this fun and interactive soccer warm up you let the players make a circle around you, about 15 meters away from you. So you are standing in the middle of the circle.

IMPLEMENTATION:

  • The starting point of the players is their place in the circle, they stay "jogging" in place.
  • Call: "Inside" and all players sprint towards you up to a meter or two away. Then they turn around and quickly sprint back to their spot where they keep moving.
  • Call: "Outside" and all players sprint away from you until you call "Back", then everyone returns to the starting position in the circle.

QUALITY:

  • Make sure players do not stand on their flat feet, but always on their toes.
  • Players should sweat heavily after this exercise.

PREVENTION:

  • You can apply different variations: sit-ups, push-ups, jump up, knees up by base position, sprint to the right or left while maintaining the circle shape.
  • Jagerbal en twister in 2 groepen (7 minuten per oef en dan wisselen) . 
  • Tr 1 doet jagerbal in afgebakend vierkant (2 jagers en acht konijnen - bal gooien). 
  • Daarna 2 andere jagers , 
  • Diegenen die laatst overblijven.
  • TR2 doe twister op rechte lijn met 2 potjes  (begin en einde : 20 meter) en benoemt de kleuren. 
  • In het midden vlakken in verschillende kleuren (geel / rood / wit / blauw / groen / ...) .
  • Eerst 2 kleuren, nadien 3  kleuren, eventueel 4 kleuren. 
  • Spelers tikken de kleuren en lopen door naar eindpunt. 
  • Eindpunt wordt beginpunt voor volgende reeks. 


  • Players in a circle hold each other's arms. pilons in the middle, 
  • Try to move the other one against a pilon. 
  • Whoever hits a pilon gets a penalty point. 
  • At 5 penalty points there will be prints etc.
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  • Pairs of two with ball, sitting opposite to each other on a mat
  • Person A holds ball above the head with both hands and goes to supine with arms stretched backwards tapping the ground with the ball
  • Person A goes to sitting position and hands the ball over to person B
  • Person B goes to supine and taps the ball backwards to the ground
  • etc.


conditioning-dribbling-chopping-in-heading


This exercise can be used for each category in the warm-up.

  • Both players A lead the ball to the middle pilon where they perform a chop and then play the ball to the next player. 
  • After the pass, the player runs diagonally to player B who throws in the ball and players A heads it in the goal.
  • The player that performed the header then takes the ball and stands behind goal, 
  • The other player joins the group that has to perform the movement
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  • Put two groups opposite to each other.
  • The player in front passes the ball to the front of the other group and sprints to the other group and join them at the back.
  • The person who receives the ball plays the ball back to the opposite group to the one who is then in front and joins them at the back.
  • This repeats itself constantly and with good overplaying and sprinting it is a very active exercise.
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