Soccerexercises for technique warming-up
Slalom Between Cones
- Run to the next cone.
- Execution: 2 rounds without the ball as a warm-up.
- 2 rounds with the ball, use both feet.
- 2 rounds with the ball, use only the right foot.
- 2 rounds with the ball, use only the left foot.
- At speed to the free-standing cones.
- Make a circle around the 2 free-standing cones.
Formation
- The players position themselves in a circle. Ideally, there are 6 to 8 players per circle. Each circle has only one ball.
- A player passes the ball to another player and follows the ball towards the player they passed to.
- The second player receives the ball and passes it to another player in the circle. They also follow the ball towards the player they have just passed to.
- This repeats continuously.
- Passes must be clear and accurate. The passes are played along the ground, keep the ball low!
- Just after the pass, players accelerate (short sprint).
- Players call out the name of the player they intend to pass to.
- All players stand constantly on their toes, not flat-footed, to improve reaction speed.
- You can make the game more challenging by applying one-touch play.
- You can play with two balls.
- Player 1, who has made the pass, must try to tag the receiving player (player 2) before they pass the ball to player 3.
Formation
- Form groups of two players. Each group has one ball.
- Players with the ball stand on the sideline.
- The other players stand opposite them, approximately 6 metres away.
- Player A dribbles forward while Player B jogs backwards.
- Player A passes the ball to B, who passes it back to A.
- Repeat this until the other sideline is reached.
- Switch roles when the other side of the field is reached.
- Player A walks backwards to the starting line.
- Alternate passes between the right foot and the left foot.
- Try to use one-touch passing; only if necessary, the ball may be touched twice.
- Focus on quality over speed; it is not a race.
- Encourage successes!
- Play the ball to the thigh, bring under control, and volley back.
- Play the ball to the chest, bring under control, and volley back.
- Play the ball to the head, head the ball back.
Execution
- For each player, place two cones approximately 15 metres apart. This distance can be adjusted as desired.
- The player runs back and forth with the ball around the cone.
- Upon return, the player stops the ball next to the cone.
- Then, the player runs back and forth at a high pace around the cone without the ball.
- The fastest player wins.
- Repeat the desired number of times.
- Try reversing the order: first without the ball and then with the ball.
Warm-up
- The goalkeeper plays to the requesting central defender who drops back.
- The central defender passes back to the goalkeeper.
- The goalkeeper controls with the furthest foot and plays to the requesting attacking midfielder.
- The attacking midfielder controls with the furthest foot and passes back to the central defender.
- The central defender plays to the requesting striker who drops back.
- The striker controls with the furthest foot and turns out.
- The striker slaloms through cones back to the starting position.
- The goalkeeper takes the place of the central defender, the central defender takes the place of the attacking midfielder, and the attacking midfielder takes the place of the striker.
- Ball control with the left foot, pass with the right foot - or vice versa.
- Other technical or warm-up exercise along the cones instead of dribbling.
- The exercise can be applied on both sides.
Description
- Players dribble in a rectangle with various cones.
- They must not dribble over the cones and should avoid collisions with other players.
- The coach gives different tasks.
- Dribble with the inside of the right foot.
- Dribble with the inside of the left foot.
- Dribble with the outside of the right foot.
- Dribble with the outside of the left foot.
- Dribble with the ball between both feet.
- On signal, stop the ball with the sole and change direction.
- On signal, dribble to a cone and turn around the cone with the ball.
Execution
- Player 1 passes to player 2.
- Player 2 returns the pass to player 1.
- Player 1 plays through to player 3.
- Player 3 returns the pass to player 2.
- Player 2 plays to player 4.
- Player 6 returns the pass to player 5.
- Player 5 plays a deep pass to player 6.
- Player 6 finishes, takes the ball, and joins player 1.
Execution
- Both players A dribble towards the central cone.
- Perform a cutting movement at the cone.
- Pass the ball to the next player.
- After the pass, the player runs diagonally towards player B.
- Player B throws the ball up for player A.
- Player A heads the ball into the goal.
- The player who heads retrieves the ball and stands behind the goal.
- The other player joins the group that needs to perform the movement.
Execution
- Place 7 cones at a distance of approximately 15-20 meters from each other.
- With a small group: one player per series of cones; with a larger group: players one behind the other.
- Slalom at pace through the cones back and forth.
- Stop the ball next to the cone.
- The fastest player wins.
- Slalom at pace through the cones, but without slalom back.
- Stop the ball next to the cone.
- The fastest player wins.
Formation
- Arrange your team in 2 lines with 4-5 players per line.
- Use only 1 ball.
- Players receive the ball and pass it to the first person in the line opposite them.
- Immediately after the pass, they sprint and join the end of the line they just played into.
- This process repeats continuously.
- Players stand on their toes ready for the pass.
- Passes are clear and accurate.
- Players call out when they want to receive the ball and name the player to whom they are passing.
- With the first touch, they bring the ball under control, and the second touch is the pass.
- Apply the one-touch pass.
- Have one line pick up the ball and throw it back underhand to the other line, which returns it with a volley pass.
- Players receive the ball with their thigh and bring it under control before passing it back along the ground.
- Place a cone 5 meters on either side of the central point between the 2 lines.
- After the pass, players must run around the cone before joining the line.
Warm-up
- Two rows with players.
- Two captains call out the exercises.
- At the second marker, initiate a sprint directly.
- Jog calmly to the other side.
- Focus on speed and correct execution.
- Squat on one leg.
- Step-jump twice to the right, then twice to the left.
- Dribble quickly with short steps forward, sideways to the right, forward, sideways to the left.
- After the exercises, stretch well.
Setup
- Have the players form a circle approximately 15 meters away from you. You stand in the middle of the circle.
- Players start in their position in the circle and keep "jogging" on the spot. Call out "inward" and all players sprint towards you until they are about two meters away. Then they turn around and quickly sprint back to their position, where they remain in motion.
- Call out "outward" and all players sprint away from you. When you call "back," all players return to their starting position in the circle.
- Ensure that players are not standing flat-footed, but always on their toes. Players should be sweating profusely after this activity.
- Add variations such as sit-ups, push-ups, jumping, high knees, or sprinting to the right or left while maintaining the circular formation.