Soccer drills for warming-up

  • On the left, 3 jars (white) are set 10 feet apart (first jar 10 feet from the line).
  • On the right 3 jars (blue) are put, again with 10 feet in between, but these start on the line.
  • We make so 3 streets, exercises are executed in the street and they'll be connected again via the zebra crossing (space between the streets).
  • Walking direction white caps is with left foot, walking direction blue caps is with right foot
  • Tap tap stop (same foot)
  • Tap stop (not from jar to jar but straight through the street), alternate feet and try to tap as much as possible
  • Tap-tap drag
  • Tap-tap make a V
  • Tap tap cap

For the better players this can be extended with
  • Tap behind supporting leg
  • Tap the crossover
  • Tap tap scissors
  • Tap tap Cruyff move

This exercise can be used in every training as a warming up.
  • Short direct passing
  • Correctly turned in
  • Each player receives a number beforehand.
  • Players move randomly within the indicated space.
  • After receiving the ball, it is passed to the next player.
  • How many balls can be passed at once?
  • 2 teams are made.
  • In the middle is a pylon (or several).
  • Teams transfer the ball to other side first by example:
    • Throwing over.
    • Kick over.
    • Dropkick.
    • Heading.
  • Ball must be placed on the opposite side of the pile.
  • After this the next player can do it.
  • When the last ball is returned, the pawn in the middle can be kicked over.
  • Two teams are made.
  • In the middle stands a pylon (or several).
  • Teams first bring the ball over to the other side:
    • Throwing over.
    • Kick over.
    • Dropkick.
    • Heading.
  • The ball must be placed on the opposite side of the pitch, and the person passing on the ball must also sprint back.
  • After this, the next team can play.
    • When the last ball is returned, the pawn in the middle can be kicked over.
  • Stability:
    • Stand on one leg.
    • Pull up the other leg, so that the upper leg is horizontal.
    • Lower leg vertically at an angle of about 90 degrees.
    • Toes of the raised leg point upward.
    • Contra arm to the front.
    • After 5 seconds, switch legs (provided that the player is stable).
  • Same as before, but with forward and sideways step.
  • Same as before, but from a forward movement.
  • Various plank exercises in closed and open chain.
  • All poses should be held for 15-20 seconds.
  • Split group into 2 groups.
  • 1 group starts with exercise 1.
  • 1 group starts at exercise 2.
  • 4 minutes per exercise with 2 min rest.
  • Exercise 1:
    • Running Ladder:
      • Knees low frequency high.
    • Low hurdles:
      • Punching jumps.
    • Zig zag pawns.
    • Sit low and moment at pawn short.
    • Sticks LOOP.
  • Exercise 2:
    • Running Ladder:
      • Sideways knees high.
    • High hurdles:
      • Hopscotch jumps.
    • Zig zag forward.
    • Canes SPRING.

  • In a circle
  • Exercises mobility.
  • See stretch card mobility.
  • Sets of 10 repetitions
  • Stretch the groin.
    • Sit on one knee.
    • Other leg sideways.
    • Light spring from the hip
  • Hip stretch.
    • Sitting on 1 knee.
    • Other leg forward (lunge)
  • Stretch lower back.
    • Lie on your stomach and put your arms forward.
    • Come up with your upper body.
  • Stretch hamstrings.
    • Sitting with one leg extended forward 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 upper leg and pull it towards you.
    • Bend other leg and place it on the upper leg at knee level.
  • 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

  • Dribble in a zigzag.
  • Slanting pass with right foot, vertical pass with left foot.
  • Alternate passing move at blue
    • Felling movement.
    • Dragging movement.
    • Step over (outside off) and take the ball on the outside.
    • Double step (inside out).
Korte Vondelstraat 7
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