Dynamic Warm-Up With the Ball
Players move across a 16 m channel and back, each time with a different dynamic movement combined with the ball: sole rolls with hip openers, toe taps with skips, dribbling with lunges.
- Age
- U11–Senior
- Players
- 4–24
- Duration
- 10 min
- Difficulty
- Beginner
- Intensity
- Low
- Area
- 20 × 15 m
- Type
- Physical
- Approach
- Analytical
- Format
- Circuit
- Objectives
- Technical: Receiving / first touch
- Physical: Mobility, Coordination
- Concepts worked on
- Technical:Ball mastery
- Physical:MobilityCoordination
Training diagram
Legend
- Attacker
- Dribble
- Ball
- Cone
A structured warm-up that mobilises hips, ankles and hamstrings while every player has a ball. It raises the temperature progressively and gives the coach a calm start to the session, with all players busy and visible in lanes.
Objective
Prepare the body with dynamic mobility while touching the ball.
Organisation
- Lanes 16 m long, 4–5 m wide, one per 2–3 players. One ball per player.
How it works
- Across and back for each exercise: 1) dribble with the sole; 2) toe taps on the ball; 3) dribble, stop the ball every 4 m and do a hip opener; 4) dribble with a lunge every 3 m; 5) inside-outside touches; 6) jog with the ball, accelerate in the last 5 m.
- About 1 minute per exercise.
Coaching points
- Small touches, ball always close.
- Lunges and openers controlled, not bounced.
- Increase the speed little by little.
Progressions
- Add a pass to the next player in the lane at the end of each length.
Regressions
- Without the ball for the mobility exercises; ball only for dribbling.
Variations
- Do it in pairs facing each other across the lane.
Key principles
- Progressive intensity.
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