Football/Soccer Session (Moderate): Pre-Match Warm Up

Part 1) Linear (15 mins)

Instructions:

Linear (stage 1) -

Continous jog through channel x2

Walking tall (arms over head, fully stretched walking through balls of feet onto tip toes) x2

Small skip x2

Medium paced skip

Medium paced skip with arm rotation

Medium range hamstring kicks (straight leg kick, chest high) x2 with hamstring brush on way back

Medium range sideways kicks x2

Lunge with rotation x2

Open/close gate x2

Medium paced forward jockeys (small steps) x2

Medium paced backward jockeys (small steps) x2

**find space and go through ankle stability, calf & groin range - ankle rolls in 1/2 squat, calf pumps (single leg & double), spidermen/stryders (press up position, bum in air, keep back leg straight and plant the other leg at the side) & donkey kicks (press up position, bum in air, bound body off calf)

Linear (stage 2) -

Hop & holds x2

Long stride jogs (open legs out) x2

Full range hamstring kicks x2

S-line jogs (50-80% max) x2

Progressive sprints with quick foot movement (working from 50-80%) x3

4m acceleration (to first cone) with quick deceleration at the cone (side on stance) x2

8m acceleration (to second cone) with quick deceleration at the cone (side on stance) x2

4m acceleration/deceleration before accelerating through to the end pole x2

Full 12m acceleration (to end pole) with quick deceleration at the cone (side on stance) x2

**advice: remember water break & gentle recovery in between stages!