Football/Soccer Session (Moderate): GC Matchday Warm Up

Glan Conwy Match Day Warm Up (20 mins)

The first thing the players will do is go for a jog, just above walking pace for about 2-3 minutes

They will then come into the grid and that’s where we’ll work for the next 20 minutes or so

Phase 1

Players will jog around the grid performing a series of dynamic movements where they will start to use muscles they will use in the game. Players will skip or jog between movements. Dynamic stretches will include for example –

– Mixing runs where they bring their knees up alternatively and also heel flicks to their backsides

– Straight leg kicks

– Imaginary volleys across the body

– Bringing one leg over an imaginary hurdle

– Opening and closing the gate in the same movement

– Hip swivels

– Arm and shoulder swings and neck movements

– Ankle taps

Whilst jogging the players will every now and then plant a foot into the ground, and push of in a different direction.

This is progressed to a quick squat and a jog off in the opposite direction.

The last part of this phase is a lunge forward as though the player is pressing the ball. Hold the lunge and swivel y the body left and right (twice)

Phase two (all walking)

Whilst walking, players will perform the following actions

– Hamstring sweeps, walking between each

– Knee up and push/kick out with foot facing forward

– Bend one knee, keep the other leg straight and push down for 6 seconds on the hamstring

– Holding quad stretch for 6 seconds before pushing the knee of the leg you are working on up and into the chest for 2-3 seconds

Please note to walk and shake out between each stretch the players do

The players now have 90 seconds to themselves to get a drink etc

Phase 2

This phase is about really raising the body’s temperature before we go into phase 3 and the ball work

If you look on my set up diagram you will see that within the grid there are 4 sets of 5 cones set up like a cross. This is where the players will work now. Players are given a number 1 to 4 and when there number is called they go to a set of 5 cones, perform and fast foot movement and a game related action at the end. This will include sprints, imaginary headers, changes of directions or a combination of any movements you feel relevant. Each rep is performed twice and I will only have 3 different sets of movements per warm up. When not working the cones, players are jogging around the grid.

Phase 3

This is about the ball. Players will be split into 2 teams and start passing balls around the grid, to get their touch going. Initially they can pass to any one, then to only their own colour and then to only the opposite colour. We’ll then throw balls up to each other to get our chest and body control moving.

The next part is a keep ball game for 7 minutes. The rules will vary depending on who we are playing, but normally for the first minute players can take as many touches of the ball as they want, before playing two touch football at a high intensity. I will stop the 7 minute session twice to usually perform a dynamic hamstring stretch again, and also a brief squat going into a sprint changing directions as we go . It’s vital that this 7 minute game is played at a very high intensity as the players will in a game

Phase 4

The final thing we’ll do and it is usually when the players come out for kick off, they again for 60 seconds will perform some fast feet movement through some cones leading into a 5 yard sprint. This is to ensure their body temperatures are high ready for the tasks ahead