Football/Soccer Session (Beginner): warm up

Warm up

Area:

space out cones in a zig zag pattern as shown. 5 paces apart roughly. Start straight to first cone from touchline and then zig zag the next 5 cones.

Equipment:

Cones, flats, poles etc.

Objective:

Players run forward then zig zag around cones in pattern shown then run back down the side to return to the start. Elements for routine below but all follow the same route/pattern.

1) jogging

2) Side steps (alternate sides every cone)

3) high knees/heel flicks (alternate every cone)

4) jog and squat at every cone

5) jog and jump and head a ball every cone

6) walk and swing leg in front every few yards (anternate legs)

7) walk and walking lunges every few yards (alternate legs)

8) 3/4 pace forwards/backwards (alternating every cone)

9) bounding strides all the way through

10) sprint all the way through