Football/Soccer Session (Difficult): Full Dynamic Warm-Up

Dynamic Stretch/Locomotion (20 mins)

Dynamic Stretch (done for 10 yards)

1. Knee Hug

2. Quad

3. Cradle

4. Spinderman/Rollback

5. Reverse RDL + Reverse Lunge with Overhead Reach

6. Latteral Lunge and flip

7. Squat and cross over

8. Hockey Lunge

9. Straigh Leg March

10. Marching As

Movement (full 20 yards)

1. Side Slide;

2. Tapioca;

3. A Skip forward/ A Skip backward;

4. Open Gate/Close Gate;

5. High Knees/Butt Kicks;

6. Carioca;

7. Lateral Skip;

8. B skip/Power Skip

10. Stiff Leg bound/Backward run

Jumps

1. Squat Jump to 45 degree broad jump x 6 (stick landing)

2. Lateral bound x 6 (stick landing)

3. Squat jump to 45 degree broad jump x6 (bouncy)

4. Lateral bound x 6 (bouncy).

Speed/Agility

1. Sprint forward/backward 5 yards stick it each direction, sprint out 10 yards x2 (switch lead foot)

2. Sprint forward/backward 5 yards, sprint it out x2 (switch lead foot)

3. Shuffle x 3 steps stick it, shuffle 3x steps back and stick it, sprint 10 yards x 2 (alternate direction)

4. Shuffle x 3 steps forward and back then sprint it out. No stick. x2 (alternate directions)

5. Cross over x 1 step and stick it up/back then sprint it out 10 yards x2 (alternate directions)

6. Cross over x1 step and back, then sprint it out 10 yards x 2 (alternate directions).