Dynamic Mobility Warm-Up
Ten movements over 15 m lanes — knee hugs, open and close the gate, lunges with rotation, skips — that prepare hips, knees and ankles in 10 minutes.
- Age
- U11–Senior
- Players
- 4–24
- Duration
- 10 min
- Difficulty
- Beginner
- Intensity
- Low
- Area
- 20 × 15 m
- Type
- Physical
- Approach
- Analytical
- Format
- Circuit
- Objectives
- Physical: Mobility, Coordination
- Concepts worked on
- Physical:MobilityCoordination
Training diagram
Four lanes of 15 m. Players do each movement to the far marker and jog back on the outside.
Legend
- Attacker
- Run without ball
- Cone
Before playing, players need to take their joints through the ranges they will use in the session: hips for kicking and turning, ankles for landing and changing direction, the spine for rotation. This routine does that while gradually raising the heart rate, and it finishes with two progressive accelerations so the team is ready for a fast practice. Use it on its own or before a warm-up with the ball.
Objective
Mobilise hips, knees, ankles and spine with dynamic movements and raise body temperature progressively before the main part.
Organisation
- Four lanes 15 m long and 3 m apart, marked with a flat marker at each end.
- Players split into four equal lines behind the start markers.
- Each movement is done to the far marker; players jog back on the outside of the lanes.
How it works
- Easy jog, arms relaxed.
- Walking knee hugs: pull the knee to the chest and rise onto the toes of the standing foot.
- Open the gate: lift the knee to the front and rotate it out to the side. Back: close the gate, from the side to the front.
- Walking lunges with trunk rotation towards the front leg.
- Walking hamstring sweeps: heel forward, toes up, hinge from the hips and sweep the hands down to the foot.
- Side shuffle facing the same way there and back (both sides), then carioca.
- High knees for 5 m and jog; heel flicks for 5 m and jog.
- Skips with an exaggerated arm swing.
- Two progressive accelerations: 50 % → 70 % → 80 % of top speed, then walk back.
Coaching points
- Controlled movements through the full range, never bouncing.
- Tall posture: chest up, eyes forward.
- In lunges, the front knee stays in line with the foot, not caving inwards.
- Increase the pace lane by lane: the last movements should be quick.
Progressions
- Add a ball: players dribble back instead of jogging.
- Finish with reaction starts: on the coach's clap, sprint 10 m.
Regressions
- U11–U12: shorter lanes (10 m) and six movements instead of ten.
- Demonstrate each movement once before the group starts.
Variations
- Do the routine in pairs facing each other, mirroring the partner's movements.
Key principles
- From slow to fast and from simple to complex.
- Quality of movement before speed.
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