Football/Soccer Session (Advanced): Pre Game Warm ups

Pre-Game Warm-Ups

Set up:
5 cones 5-yards apart in a straight line.
No more than 4 players per line.

Actions:
1. Accelerate to cone 2 then backpedal  (up 1 back one) X2
2. Side shuffle to cone 2 then side shuffle back  (up 1 back 1) X2 leading with left leg and leading with right leg
3. Karaoka all the way through X2
4. Accelerate to cone 2 then quick feet around the cone, accelerate to the next cone rotating around the cone in opposite direction X2
5. Long stride build-up to cone 3 then sprint all the way through.

6. Walking high kicks; touch toes at highest point using the opposite hand.
7. Walking knee hugs; standing leg goes on toes when squeezing knee to chest
8. Walking Sprinter's pose; Front leg's knee never goes beyond toes
9. Alternating Side Lunges; rock back and forth
10. Flamingo Calf Stretch; Standing leg goes onto toes

11. Sprint to cone 3, backpedal to cone 2, then sprint all the way through X2

12. Side shuffle to cone 3 then sprint all the way through (Alternate lead leg on the 2nd go)
13. Build up to cone 3 then sprint all the way through X2

Keys:
Quality in movement

A slow build to Max speed
Effective pauses for deep stretches