Football/Soccer Session (Beginner): Cone Ladder Warm-Up

Cone Ladder Warm-Up (15 mins)

Set Up:

Two lines of cones that are about a foot apart (resembling ladders) and another cone about 5 to 10 yards away from the end.

Objective:

Raise heart rate and mobilize/activate muscles

Time:

10 - 15 mins

How: Unless stated otherwise, players will burst to the cone after going through ladder portion

Raise Heart Rate:

1.) Jog down/Backpedal back x 2 (Go around the far cone)

2.) Skip down/Skip backwards back x 2 (Go around the far cone)

3.) Singles through the ladder / Side Skips and hugs back x 2

4.) Doubles through the ladder (R Foot) / Cariaca w/ out back leg back

5.) Doubles through the ladder (L Foot) / Cariaca w/ high knee back

6.) Thirty-Threes through the ladder / Side kicks w/ straight leg back

Activation:

7.) Thirty-Threes through the ladder / Flamingos back (Pull yourself straight up, don't fall forward)

8.) Forty-Fours through the ladder / Squats back (Weight in the heels, Drive knees out)

Mobilization (Down to far cone and back)

9.) 3 Step Toe Touch

8.) 3 Step Pick Ups

10.) 3 Step Knee Hugs

11.) 3 Step Quad Pulls

12.) Straight Leg Skips w/ Hand Clap

13.) 3 Step Walking Kicks

Speed

14.) Butt Kicks knees in front / Jog back x 2

15.) Burst to end of ladder / Jockey / Burst to far cone / Jog back x 2

Coaching Points:

Good technique

Pace of play (Game Speed)

Game Mode!